F3 New Orleans

Tag: Catfish

  • Leave no Man Behind – from Heisenberg

    Leave no man behind, but leave no man where you find him

    Warm up in the Peristyle – Imperial Walkers, Grass Grabbers, Abe Vigoda, Peter Parkers, Parker Peters, Arm Circles, 8 Count Body Builders.
    Leave No Man Behind – We separated into three groups. Group one carried the 80lb sand medicine ball (“Aponi”), 60lb sandbag (“Sandy”), and a 40lb sandbag (I didn’t catch the name) towards the Foundry. In contrast, the other two groups moseyed a certain distance, then performed three burpees and swept back to meet the group with the coupons. This was repeated as each group took turns carrying coupons or running/Burpees/sweeping the six until we arrived at the Foundry.

    Foundry – keeping our groups, we had stations of merkins, pull-ups, lunges, and the timer of running to the walking path and performing three burpees. Those looking for additional work performed the timer with sandbags. We completed three rounds.

    Tool Wall – using the one group carries and two groups sweep we moved to the tool wall for some calf work.

    Great Lawn –Again, alternating groups with coupons, we moved from the Tool Wall to the Great Lawn for some mary and then back to the flag with a bit of time for some burpees.

    COT – Welcome down range Carpool (Northshore, now Woodlands Tx) and Chick (San Antonio, now Chicago), and FNG Clouseau, and welcome back Kotter to Kimchi.

    Notes
    Aponi (as suggested by ChatGPT) – “Aponi,” which means “butterfly” and is associated with healing and transformation in several Native American cultures. The name is often given to girls with the hope that they will grow up to become healers or medicine women.

    TClaps to Mahatma for performing lunges with Aponi and KimChi for his triumphant return.

  • Return of Out For Justice – from King Kong

    Catfish met up with us at Wakin’ Bakin’ after Sweaty Bells couple Sundays ago. During breakfast, he asked if I would take the Mothership Q few Saturdays away. Of course I said yes.

    We woke up to a beautiful, sunny morning in the mid 60’s. I got in my vehicle and was about to head to Audubon Park for Misty Mountain. As I was driving on Broadway towards St. Charles, I see my phone lit up from the corner of my eyes. A message from Willie popped up on my lock screen said “Mutha”. That’s when I was reminded…. go to City Park instead! Headed to Muthaship!!!

    I realized how much I miss City Park. I get to see the Pax whom I usually don’t see. Triple and Hokie were there before me. As my watch was ticking closer to 6:30 a.m., more Pax were pulling up. Most surprising of all was the arrival of Out For Justice. This was his first post in 4 years! Kotter Justice! I gave my disclaimer and off we went……… only few yards away to the great lawn for warm-ups: SSHs, windmills, grassgrabbers, stretches (right over left foot and vice versa), arm-circles, Hill-Billies, and Imperial Walkers.

    First stop – we moseyed to NOMA (my favorite part of City Park) and did a classic Dora, 1, 2, 3. Exercises were 100 inclined merkins, 200 squats, and 300 flutter kicks. After we finished, we formed two lines and did people run from NOMA to the Wisner’s entrance and back.

    Second stop – we went to the field right next to NOMA and did Seven’s. We started off with 6 burpees on one side, then bear crawled to the other side, 1 jump squat on this side, then lunge walked back to the burpees side. We finished with 1 burpees on one side and 6 jump squats on the other side.

    Third Stop – we people ran from NOMA to Baby Foundry. Here we did reverse hang. We separated into 2 groups. One group was in Al Gore position while the other group was hanging from the bars for 20 seconds. Started off with chin above the bar, then slowly lowered your head below the bar in 20 seconds.

    Final Stop – back to the great lawn for a round of Mary and stretches.

    Back to the flag with announcements and intentions. Important announcement was Afternoon Delight 2 Year Anniversary – this Wednesday, March 15. We are always grateful for our health. Thank You Hokie for leading the prayer!

    Happy to be back at the Mothership, and I have to make that as part of my routine.

    SYITG

    King Kong

  • Comments Were Addressed – from Mama’s Pride

    After my last Q at the mountain, someone who shall not be named (cough Saban cough) commented that we didn’t run the mountain enough. I pondered this comment and Saban’s brave decision to challenge me in preparation for this workout.

    Four strapping Pax started the workout with a light warmup before moseying to the mountain. Things started off light with 2×30 rounds of LBCs, penguins, and American Hammer.

    Next came the fun. We did a modified suicide style workout going up the mountain. We ran to the first light post, did 10 of a workout, then ran back down to do 3 burpees. We then ran to the second and third light post in the same manner adding 10 reps to the exercise at hand. The exercises consisted of merkins, squats, dips, and BBSU. Some say Catfish even smiled at the realization of how many burpees would be done.

    After that, we moseyed back to the jogging path for some catch me if you can. Everyone partnered up. While one partner did 5 merkins and 5 diamond merkins, the other ran backwards. After the merkins were completed, the partner chased down his backwards running colleague, and they switched roles. After a few rounds of that, the group moseyed back to the flag and planked until 6:15. Those who were absent were noted, and they will get to experience this heaven in the near future.

  • Nickel and Dime – from Rudy

    No Q at the Mothership as of 6:25am, so YHC steps in (to avoid having Frac or Heisenberg grab it and turn it into a burpeefest). Needing a moment to think, YHC instructed 8 PAX to plank. PAX responded with mumbling and chatter about how disappointed they were in the workout. And even more grumbling when we arose from the plank for Abe Vigodas and Windmills. PAX wanted more.

    YHC would do his best to deliver for them.

    Mosey over to the F3 fountain to grab a rock. Triple Shift complained that the rocks weren’t big enough, so he scurried away. YHC thought maybe he was heading home (and leaving E Major behind), but no – he returned with his trusty sandbag. Meanwhile, the rest of us got busy with a “keep dem rocks up”. Shoulder Press, Curl, Row. 10x/8x/6x/4x/5x. Catfish’s boulder certainly outweighed mine.

    Now time to get some mileage on the books, so bring the rocks back to the Great Lawn for the Nickel and Dime. Laps around the Great Lawn. Over yonder at the half-way point, 10 BBSU. Back home at the starting point, 5 Man Makers with your rocks. Each lap is about a quarter mile. Go. Got in 8 laps, 2 miles in the bank for RCR. Return the rocks, and then back to the Great Lawn for some Mary and 1 last lap, bringing the total mileage to 2.9 (or 3.1 on Heisenberg’s watch).

    NMM: Suicide took the life of the father of one of my daughter’s med school friends – a man who, on the surface, appeared to have everything in order as part of a successful life. What a reminder for all of us – we can’t know the battles that someone near us may be facing. We can (and must) be ready to be there for people, and do what we can to look for signs and support people. And SPECIFICALLY FOR ALL OF YOU WHO HAVE READ THIS FAR: YOUR BROTHERS AROUND YOU IN THE COT ARE THERE FOR YOU. USE US. RELY ON US. WE HAVE YOUR BACK IF YOU WILL LET US IN.

  • “Seal the Deal” a Mosey Inspired Sunday at the Renaissance – from Heisenberg

    Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain.

    Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the F3 Exicon called a variety of jumping jacks a “Jack Off”. I was mistaken as it is called “Jacked Up” Next time I will add in the Wacky Jack and some other variations. Seal the deal with Seal Team 6 – Six Seal Burpees (burpee with two merkins) in cadence.

    Ladder of Seal Burpees – Running from NOMA to the end of Lelong Drive we performed a ladder of Seal Burpees – 10, 8, 6, 4, 2, 4.

    Ultimate Football Mosey – Using an actual 1999 LSU practice football that no longer holds air we passed the football while moseying to the Tool Wall for some calf exercises. Any drop and there were several the pax performed two Seal Burpees. Ultimate Football mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT

  • Renaissance means Revival – from Triple Shift

    To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC and I didn’t want to disappoint. Time to bring out the sandbags and kettlebells for a revival of pumping iron (sand).

    YHC arrived with a few minutes before 6:30 am and a crowd was present. Along with that crowd came the subsequent mumblechatter. In fact, it was in rare form as the pax was trying their best to distract me from my mission to help these men accelerate. Enough of the chirping and I called out Burpees in cadence up to 10 and things settled down. We performed Imperial Walkers, Low Slow Squats, Open the Gate, Close the Gate, Arm Circles (forward and backward) and closed out with 10 burpees in cadence.

    THE THANG
    We would perform 5 burpees, 10 body rows (flat part of hand rails), 15 Kettlebell swings, and 20 squats then run around NOMA x 5.
    After that round of exercises, we went to the fountain for one legged glute bridges x 10 IC each leg and then Bulgarian Split Squats x 5 IC each leg
    With time running short, we went to the back of NOMA and did three Sunday Mornings.

    COT
    Countoff, Namerama, and intentions. Prayers for MacGyver’s health, Cheese Steak’s son in law and son. Thank you for the opportunity to lead!

  • 32 days ago was my 55th Birthday! – from Triple Shift

    It’s been 32 days since I turned 55 on December 24th, 2022 and I had the Q for Mothership. With a crazy 27 degrees and super windy, I was humbled to have Rudy, Fracsac, Heisenberg, Catfish and Hokie come out to my workout. I don’t remember my entire workout because it happened 32 days ago, but I do remember going by the Botanical Garden entrance to get out the wind to warm up and then headed to the front of NOMA where I did some sort of routine that involved elevating everyone’s heart rate with body rows, burpees, lunges, merkins, and other exercises. After that, everything gets fuzzy but laughter and mumblechatter were plentiful and in rare form. Thank you for making my Double Nickel Q one to remember….or not.

  • Mothership Tribute to Cardinal – from Fracsac

    6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.

    Warm-o-Roma
    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes
    Workout
    “Card’s Run and Repeat”
    5- Burpees – Moment of silence. Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
    Run back to original corner of great lawn.
    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the other corner and repeat and run back
    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the other corner and repeat and run back
    When you return hold squat until all Pax have finished
    As a group if there is time
    20- Burpees Burpee Counter 100

    We continued beyond with the following as we still had 25 minutes to go.

    Right leg power ups x 10
    Left leg power up x 10
    Dips x 10
    Bulgarian split squats x 10 (Left and Right)

    Bear crawl and burpees on the Great Lawn:
    Bear crawl to tree 1 – 5 burpees
    Bear crawl to tree 2 – 4 burpees
    Continue until tree 5 – 1 burpee

    120 Burpees total

    Mary

    COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.

    I love each and every one of you.

    SYITG

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • Awesome at Okwata – from Cheese Steak

    Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
    We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
    Fine. It played out like this:

    Question: can you demonstrate for the FNG?
    My awesome answer: do what I do. You’ll catch on….

    He caught on quickly. Trial by fire is what I say.

    I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.

    The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
    At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.

    We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.

    I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.

    Mosey back to the flag for the COT

    Welcome Punxsutawney Phil.

    SYITG