YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..
YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.
12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..
Warmup
SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circles IC x 20 (10 fwd, 10 back) Peter Parkers IC x 20 Mountain Climbers IC x 20 Parker Peters IC x 20 'Merkins IC x 20
Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:
Sprint to quarter line and back, 5 Burpees Sprint to half line and back, 5 Burpees Sprint to 3/4 line and back, 5 Burpees Sprint full court and back, 5 Burpees Repeato with Squats for round two, followed by Bobby Hurley's for Round three.
YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….
50 Burpees 150 'Merkins 300 LBC's Partner 1 starts the exercise, while partner 2 runs suicides (just like above with no exercise). Flapjack and keep cumulative. Once your team finishes, partner 1 continues with suicides while partner 2 does Burpees, waiting for the six. No easy plank and wait today.....
Mosey to the fountain at NOMA, Freak Nasties IC x 20.
Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……
Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….
Starting at the first tree, bear crawl to second tree, 5 Burpees, bear crawl back to first tree, 5 Burpees. Rinse and Repeat.
About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….
Before departing the Muscleship Crew, a couple minutes of Mary:
Dying Cockroach IC x 20 Crunchy Frog IC x 10
Mosey back to the Great Lawn
Just enough time for: 10 Burpees OYO Catalina Wine Mixers IC x 10
Mosey back to the flag for the COT
Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!
Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!
#TClaps to Hokey Pokey, Green Screen and Marlin: with PAX who’ve been at this mortal coil for longer than YHC, whose 57th BDay was yesterday. Since his M has strongly urged YHC not to post in the gloom on the same day he does his slow weight training and since YHC has long ago figured out #MakingMHappyKeepsYHCHappy, YHC didn’t post on his BDay, so today was his BDay Q. After his usual, crappy disclaimer, the PAX was off for a loop around the golfing parking lot to the Newman bandstand for
COP1:
SSHs 57xIC (lots of mumblechatter: what’s they expect?)
Low Slow Squats 20xIC
Hill Billies 20xIC
Arm Circles 20xIC (one set forward, the other backwards
Line up between the trees for an animal exposition: bear crawl to the first light, then 5 burpees, duck walk to the second, then 5 more burpees, inch worm to the third for another 5 burpees, gorilla hop to the fourth for 5 more burpees and crab walk to the fifth and last with yet another 5 burpees.
Mosey to the soccer field, where with a little hiccup from Angie’s List the PAX was successfully able to split themselves into five groups. Group One, Jump squats AMRAP; Group Two, merkins AMRAP; Group Three, Observations (like LBCs but holding the crunch for a three count, #TClaps for the Northshore PAX for introducing this to the Southshore) AMRAP; Group Four, pulses AMRAP; and Group Five, ten pullups on the soccer goal, five on each side. Rinse and repeat.
Mosey to the Audubon statue for an attempt at Dora. While half the PAX was moseying around in front of the statue around the grass being waters, the other half was doing Dora’s work; flap-jack, etc.. Round One: 100 burpees; Round Two: 200 shoulder taps; Round Three was supposed to be 300 jump squats. But YHC wasn’t too good at keeping track of time. Even though Reluctant Yankee wasn’t around to #BustMyAss, YHC decided to cut Dora short so that the PAX could timely arrive at precisely 6:15 with not a second to spare.
Thanks for letting this old guy lead. It’ll be four years for him later this month, and he’s in better shape than he’s ever been in his life. JV
20 strong PAX showed up on a damp,
muggy Monday morning. Two showed up late. One eventually found the
group by the levee while the other PAX ended up working out on his
own. Audubon Park is one AO that you have a 10 percent chance of
finding the group once the clock strikes past 5:30 a.m. Needless to
say, at 5:30 a.m., YHC gave his standard disclaimer and off we
went!!!
Moseyed on Magazine Street towards
those overpriced condos on Walnut by the levee. YHC found a well lit
field and decided to do the warm ups there so the PAX can wake up all
those affluent condo owners.
Warm-ups in cadence
Toe Touches x 10
Windmills x 10
SSHs x 20
Self Love x 10
Hill Billies x 20
The Levee with Dog Poop
Walked over to the levee. We did the
following sets.
Set 1
Started at the base of the levee. After
each exercise, each PAX ran up the levee and back down to the base.
By the end of the first exercise, YHC saw Jingle Vader running
towards us. He first ran all the way to the only Hill in New Orleans
at the Fly to look for the PAX. Somehow, he ran along the levee from
the Fly to where the PAX were. T-claps on finding the group in the
middle of darkness. JV is the 10 percent YHC was referring earlier.
10 Burpees OYO
20 Lunges IC
20 Imperial Walkers IC
20 Merkins IC (slow version)
20 Plankjacks IC
20 Slow low Squats IC
Few PAX recognized YHC was leading a
modified BLIMPS workout in the middle of it.
Set 2
Started at the base of the levee. After
each exercise, each PAX ran BACKWARDS up the levee and back down to
the base.
10 Burpees OYO
20 Mountain Climbers IC
20 Peter Parkers IC
20 Parker Peters IC
20 Shoulder Taps IC
Set 3
Started at the base of the levee. After
each exercise, each PAX bear crawled up the levee and ran back down
to the base. However, during the first round of bear crawl, a lot of
mumblechatter about dog feces. YHC didn’t feel any while bear
crawling but definitely caught a whiff of massive dog poop from
Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and
Chihuahua. YHC quickly called for modification from bear crawling to
running up the levee for the remaining rounds of exercises. Many PAX
showed signs of gratitude toward the Q for making the change.
10 Burpees OYO
20 Genuflex IC
20 Jump Lunges OYO
20 Jump Squats OYO
Moseyed to the front of Audubon Zoo and
did the following:
Curb Jumps x 20 IC
Slow Derkins x 20 IC
6-inches Boxcutter x 15 IC
Little Holding Crunches x 20 IC
Dying Cockroach x 20 IC
COT
Moseyed back to the flag at 6:16 a.m
with COT. Upon arriving at the flag, YHC realized Iron Horse from
Tallahassee was there. He was late. He falls in the 90 percent
category where it’s almost impossible to find the PAX after 5:30 a.m.
However, he looked like he gave himself a great beatdown. We are
happy to have Iron Horse back for the week. Thank You all again for
the opportunity to lead. Always a pleasure to workout with my F3
brothers. SYITG.
So, when YHC arrived at the Mothership he was wondering how
many PAX would show up as the Northshore was hosting their Convergence and 3
yr. anniversary. Congrats Northshore
PAX! Happy to hear there was a strong
contingent of Southshore PAX to help you celebrate. With that, I was quite surprised to see 10+
PAX upon my arrival at the Flag. This
quickly grew to 20+ PAX. Many new faces
amongst the group. As I said the
disclaimer, I asked if there were any new guys to F3. Four men yelled out. Nice job PAX on the
EHing. And we are off!
Mosey to Great Lawn
for Warm Up:
Line up in single
line. All exercises into Q yells Halt
Walking Soldiers
High Knees
Butt Kicks
Carioca
Defensive Slides
Circle up for
additional warm-up:
Forward Arm Circles I/C X20
Reverse Arm Circles I/C X20
Imperial Walkers I/C X20
Mosey to Blocks for:
Block Work-Out
Curls I/C X20
Military Presses I/C X20
Rows I/C X20
Alternating Merkins with one hand on Block I/C
X20
Chest Press on Six I/C X20
Flutter Kicks Holding Block Up I/C X20
Indian Run to
Practice Track for Dirty McDeuce
1st Set
Merkins
Monkey Humpers
Crunchy Frogs
1 Lap around the track
2nd Set
Diamond Merkins
Jump Squats
Hello Dollys
1 Lap around the track
3rd Set
Staggered Right Merkins (Right Foot over Left
Foot, Thanks Peppah!)
Lunges
Real Freddie Mercurys
1 Lap around the track
4th Set
Staggered Left Merkins (Left Foot over Right
Foot)
Copperhead Squats
LBC’s
1 Lap around the track
All of the above exercises done in I/C X12
Mosey Back to Peristyle for short series of stretches
Count-off, Name-o-rama (4 FNG’s Baloo for Jungle Book
Character, Dancing Queen because he tried to name himself and he’s a swing
dancer, swinger?, UnBelizeable because he is from Belize and is 60+ and killed
the workout, Gideon because birth name is Ben Bible, need I say more),
Announcements and Prayer
Thanks for the honor of letting me lead. As I looked around the CoT, YHC saw many new
faces not just FNG’s. This is a
testament to all the PAX who are sharing this gift called F3.
28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to Loyola campus and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
Imperial Walkers x 20
Self Love x 10
SSHs x 20
Mountain Climbers x 20
The WPM
Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.
1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).
2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.
3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.
4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).
5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.
6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.
Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.
COT
Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
YHC knows he’s old school, old fashioned, and just plain old. #RespectHasItsDrawbacks. For the COT, he utterly–and proudly–failed in his effort to record the names of the 28!!! PAX who posted in the gloom. Even with Mariah’s held (#TClaps), it was hopeless. Thank God our beatdowns are (generally) techno-free.
With a quick disclaimer (and YHC’s failure yet again to ask whether there were any FNGs, of which there were none), the PAX was off to the soccer fields in front of Audubon for the first COP:
SSHs 25xIC
Imperial Walkers 25xIC
Grass Grabbers 25xIC
Merkins 25xIC
Low Slow Squats 25xIC (with a lagniappe of 5 burpees OYO in the middle)
Mosey over to the levee for some Elevens: ten burpees down to one at the bottom of the levee, and one jump squat up to ten at the top.
Then mosey over to the Audubon statue for some Dora 1-2-3: PAX paired up for 100 dips, 200 squats and 300 LBCs.
Then mosey back to one of the soccer fields (to get our of ears’ reach of the Clipboard barking out numbers and orders to the hapless Wallets in Tights) for a quick round of Mary:
American Hammer 20xIC
Dying Cockroach 20xIC (keep feet up for next round)
Flutter Kicks 20xIC (keep feet up for next round)
Hello Dolly 20xIC
Crunchy Frog 20xIC
Mosey back to the flag for COT and YHC’s complete inability to work either a video or audio stream on his cell phone. There was a PAX of 28, but YHC (with the help of other PAX, @TClaps) could recall all but one. So apologies to that one PAX, who gets credit from the SkyQ even though he’s anonymous (at least for now) to us mortals.
As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.
6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.
6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.
And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…
And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.
The Warmup – Qs alternating exercise callouts
16 SSH (Hamilton was 16 on arrival to US)
7 Burpees OYO as we begin spelling out Burr
21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
Up/Downs to Burr’s cadence
30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
Rocky Balboas to more of Burr cadence
Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…
Burr – Round 1
Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.
Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan
MerKING Wave/Burr Crawl to You’ll be Back
While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.
Mary to the song Guns & Ships.
Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.
Hamilton – Round 1
Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot
Happy Jacks (5 SSH, 2 Squat Jumps)
Absolution (8 count plank-position exercise)
Merkins
Imperial Squat Walkers
Lunges
T-Merkins
Outlaw
No Surrender (aka “The Genuflect”, in F3 Nola lexicon)
20 Count
To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.
20 Count
Mosey to the fountain for a version of the Cabinet Battle.
PAX 1 planks
PAX 2 dips x30 – with feet on PAX 1 back.
Flapjack.
Flapjack for x20
Flapjack for x10
Interlude
Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.
Burr – Round 2
Take a Break while we mosey to the Foundry
Time for an amRAP Battle while we hear Cabinet Battle #1
5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)
How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises
Pickle Pounders
Wife Pleasers
Monkey Humpers
Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant
Hamilton – Round 2
Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.
Rudy does note that this routine was significantly harder the 2nd time around….
The Duel
All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.
1 Burpee
2 Squat Jumps (then 1 Burpee)
3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
4 Lunges
5 Country Crabs
6 Dr W
7 X Fit Merkins
8 Box Cutters
9 Turkish Getups
10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.
And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.
Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).
Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).
Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.
Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.
We have the honor to be your obedient servants….A dot Ham….A dot Burr.
On a beautiful, crisp Friday Morning, 20+ PAX gathered for a
Wolfpack Mountain beatdown. So with a
quick disclaimer off we….wait Amnesia reminded that we do have two AO’s
Uptown. So with a loud rally cry, two
strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the
nether regions of Uptown also known as Angry Wave or maybe we should rename
Angry Ripple??? I digress. Let’s Mosey!
To Touchdown Jesus for Warm-Up:
Hillbillies IC X20
Wide-Leg Mountain Climbers IC X15 (a new
exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES
DOWN!)
Self-Love IC X20
Let’s continue warmup – PAX Line Up in straight line for:
High Knees till Q yells halt
Butt Kicks till Q yells halt
Kim Jung Un’s aka Supreme Leaders till Q yells
halt (a little mis-coordination on this one
by YHC)
Open Gates till Q yells halt
Mosey to Res Quad for 4 Corners PIMPS:
Pickle Pounders X 5 (2 is 1) then bear crawl to
Imperial Walkers X10 (2 is 1) then monkey humber
walk to
Merkins X15 then crab crawl to
PlankJacks X20 then sugar bear crawl (those
crawls weren’t sweet!) to
Starfish Crunch X25 (2 is 1)
Mosey to Mountain for Static
Climb Beatdown run forward up ramp and then backward up next ramp to each
flat:
1st Flat 2 minute Squat Hold
2nd Flat 2 minute Plank Hold
3rd Flat 2 minute People’s Chair
4th Flat 2 minute V-Up Hold
5th Flat 2 minute for PAX choice, Al
Gore’s or Leg Raises? PAX quickly chose
leg raises. Apparently those quads were
smoked (I’m looking at you Mr. Awesome). Leg Raises it is!
For all above static holds, if you break form at any point,
do burpees until 2 minutes is up.
Indian Run down to bottom and mosey back to flag…
Count-Off, Name-o-rama, Announcements, Intentions and
Prayer.
Don’t forget PAX, Beatdown and F2 event this upcoming
Thursday, March 28th. Meet at
intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then
we’ll walk over to Wrong Iron for some F2.
It was a cold 40 so a PSA from Brown Bag Below 57 longs sleeves, below 50 pants and hat.
Quick mosey to the Zoos mud field and warm up of SSH, Mountain Climbers, Parker Peters.
We then formed into a line and did BLIMPS 5,10,15,… to the parking lot and back. As a group finished our squats we headed closer to the Zoo from some DORA.
The DORA 2 is 1;
100 Decline Mericans w/ Shoulder Taps (2 is 1 for taps) Thank you Tinkles!
200 Power Ups Left and Right (2 legs are 1)
300 Russian Twist (2 is 1)
Quick 20 dips then back to the flag or final minute of LBCs, Box Cutters, and Pickle Pounders.
