F3 New Orleans

Tag: @Mothership

  • 7 Strong @ The Mothership – from King Kong

    It’s been awhile since I made it back to the Mothership. Glad Catfish reached out and signed me up to Q. I had no excuse but to grab my passport and crossed that Parish line to a very far, far place called City Park.

    It was a humid, hot Saturday morning. By 6:30 a.m., I can see the glares coming off Gabby’s shiny head as he was waiting for us at the Canal Street PJ’s. Tclaps to couple pax who brought their weighted vests to the beatdown.

    We warmed up by the Peristyle with stretches, arm circles, Imperial Walkers, Hill Billies, SSHs, open gates, slow low squats, high knees, karaoke, and side hops. After our bodies were loosen up, we slowly Indian ran to NOMA.

    By the steps in front of NOMA, we did inclined merkins up each step all the way to the top. We did 20 Rocky Balboa’s in cadence and 15 right / left leg power ups by the fountain.
    I was looking for shade the entire workout. Instead of moving to the baseball field, we stayed in front of the fountain and did DORA 1, 2, 3 with 100 merkins, 200 SSHs, and 300 flutter kicks (one is one on the count). While one partner was doing those exercises, the other pax ran to a designated vehicle and back.

    After DORA, we Indian ran to the Baby Foundry. We did 5 pull ups, 10 alternate forward lunges, another 5 pull ups, 10 slow low squats, final 5 pull ups, and 10 alternate backward lunges. We left the Baby Foundry and headed to the Great Lawn.

    By the time we arrived to the Great Lawn, about 1/4 of the field had shade. And I know the Pax thanked me for hiding in that corner for the last set of exercises before meeting up with Mary. First, we bear crawled half of the field and back. Second, we duck walked half of the field and back. We finally finished off with burpee broad jumps half of the field.

    We headed back to where we started at the Peristyle with flutterkicks and Hello Dolly’s. We left Mary behind and finished the morning with stretches. Moseyed back to the flag with announcements and intentions.

    The Pax went to coffeeteria for some F2 fellowship. I am forever grateful knowing the Pax will always be there for me.

    King Kong

  • Akbar turns 50

    YHC was excited about sharing a beatdown to celebrate my 50th year on planet Earth, arriving 20 minutes early to plant the shovel flag at the Unit. Sneakily tiptoeing around the pre-thang crew so that they wouldn’t notice, I got back and arrived on a chilly morning just as the sun started to rise on the lake. 

    Today, or rather tomorrow, RESPECT would be given and observed – since YHC’s birthday was on Sunday the 20th, instead of the 19th. But we would celebrate the number 50 for an hour and have a good time. 

    Warm Up  (5×10=50)  Except we actually did 51 as the QIC had an early senior moment and hit 11 IC for the Grass Grabbers

    X10 IC SSH, Grass Grabbers, Torso Twist, Self Love, IWalker 

    Mosey to the unit, circle up for further instructions

    Thang: Grant’s Tomb

    Ulysses S. Grant was our 18th President of the US, and his mug adorns our $50 bill, so we would continue to celebrate “50”  with 50 reps and a 50 yard mosey for 8 sets of pain.  

    What looks good on paper sometimes does not translate in real life, as was the case today. This routine was hard. I knew I was in trouble when I looked over and saw @zoolander taking a break before finishing up Irish Jackass’s. The good news – we got a really strong shoulder workout. 

    1. George Thorogood’s*, Bear Crawl, Tuck Jumps
    2. Freak Nasty, Sprint, Superman Lat Raise
    3. Peter Parker Row*, Crab Walk, Irish Jackass*
    4. Stone Mountain, Sprint, Squat Walk*
    5. WW2 Squat Jump, Long Skip, Hallelujah High Knees
    6. Merkin  Jacks, Murder Bunny, Tae Bo Squat *
    7. Big Boi Situps, Sprint, Good Mornings
    8. Irkin, Sprint, Apollo Ohno’s

    *** Al Gore single leg calf raise; Merkin w/ pushoff Donkey Kick; Squat Hold with 2 steps back and 2 steps forward, Deep Squat with left and righthand cross (aka Billy Blanks)

    Mosey to the Gazebo

    Continuing on our celebration of 50, we did Tabata with 35s for exercise 1 and 15s for exercise 2. Our esteemed math teacher @jose10k quickly pointed out that 35 + 15 does not equal 60 seconds. YHC pointed out the theme again, and that 35 + 15 did indeed equal 50 – which was the whole point. 

    15 Minutes of Mary: 2nd exercise is always a plank,, either reverse or regular

    35 seconds/15 seconds Reverse Plank: Flutter Kick, Leg Raises, Crunchy Frogs, Windshield Wipers, Scissor Kicks, 1 Legged Wife Please (left), 1 Legged Wife Please (Right), American Hammers, Hello Dolly

    35 seconds/ 15 seconds Plank: Left Side Plank, Right Side Plank, Mountain Climbers, Superman, Bird Dog Left, Bird Dog Right, JLo’s, Scuba Steve, Peter Parker

    There again, that looked a whole lot easier on paper, and a whole lot quicker too. Thanks to the mumblechatter, time passed fairly quickly.

    Mosey back to the flags to find that Santa, or possibly Garfield  had spread some early Christmas cheer with Reeses Cups and Candy Canes on the cars. 

    COUNT, NAME-O-RAMA

    COT

    YHC gave thanks to my F3 brothers for pushing me to do what I could never do alone; making me a better man, husband, and father; and for supporting me in some difficult times over the last few months.

    @the-hammer prayed us out

    Coffeeteria: Book and the Bean for coffee and fellowship with a surprise visit from @ringo

    Moleskin

    “The friend in my adversity I shall always cherish most.” Ulysses S. Grant

  • DEFCON: Battle Ready for Spiritual Warfare

    Many of you know I lost my job in September and went through some spiritual warfare for a couple of months. I did a devotion called DEFCON that helped me through, and vowed to share it when I got a job (offer came in last week and I start Dec 21). Feel free to share with others if you know of anyone who is struggling.  https://www.bible.com/reading-plans/17793-uncommen-defcon

    YHC arrived 15 minutes early to a rainy gloom thinking of the 3rd core principle of F3: All workouts are held outdoors, rain or shine. A lonesome Russo was hanging by the flag, and soon the pre-thang group arrived. Some mumblechatter ensued, and more pax walked out of the shadows.

    6:30 – Couple of comments from the PAX about my laminated Wiki (preparedness), and we circled up ready to begin. In the distance, a tall limping figure emerged with a short toe-head sidekick, and @the-hammer and Pickaxe joined us. Although literally he was a little less of a man this morning, he was much more of a man for posting the day after surgery.

    Great to see @maverick back in action. Missed @shooter today, but you get a hall pass on the fartsack, Friday’s lead at the A1C looked brutal!

    THANG: DEFCON – 5 STAGES OF DEFENSE READINESS CONDITIONS TO PREPARE FOR SPIRITUAL BATTLES

    We as men need to be ready to fight our personal and spiritual battles of the world because we fight a war every day. We went through each DEFCON stage and code name, with a thought on how we can apply defense readiness daily in our lives – and a beatdown to follow each stage

    DEFCON 5 – FADE OUT

    • Low state of readiness, everyone is at peace
    • Romans 12: 9-21 – Love those who persecute you – respond in love and kindness to others no matter what.  And let God handle the vengeance”.

    Pledge of Allegiance. x10 IC: SSH, torso twist, self-love, imperial walkers, hillbillies

    DEFCON 4 – DOUBLE TAKE

    • Increased security measures, God steps in to protect
    • Exodus 14: 13 – Moses said to the Israelites: Do not be afraid. Stand firm and you will see the deliverance the Lord will bring you. The Egyptians you see today you will never see again. The Lord will fight for you; you only need to be still

    SLOW x10 IC  Dirkin, Freak Nasty, Irkin, Diamond Irkin, Wirkin, Diamond Dirkin

    @bushwacker pointed out we were on the lowest point of the seawall, which I was happy about after this round.

    DEFCON 3 – ROUND HOUSE

    • Elevation in Readiness:  people are being alerted, preparation is key
    • 2 Timothy 4:2 –   Preach the Word, be prepared in and out of season: correct, rebuke, encourage – with great patience and careful instruction

    Stone Mountain x20 IC; Albatross Wings: arms up the whole time, each exercise x20 IC – The Randy, Arm Circles (front/back), Chinooks (overhead, reverse), seal claps, overhead claps, cherry pickers, front raise, side raise, Moraccan night clubs, overhead press, Albatross Wings(flaps), 45 degree front hold

    DEFCON 2 – FAST PACE

    • Ready for Battle – put on the Armor of God
    • Ephesians 6: 10-18– Be strong in the Lord and his mighty power. Put on the Belt of Truth, Breastplate of Righteousness, Shoes of Peace, Shield of Faith, Helmet of Salvation, and the Sword of the spirit 

    x20  Dirkin, Freak Nasty, Irkin, Freak Nasty, Wirkin, Diamond Dirkin

    DEFCON 1 – COCKED PISTOL

    • Sound the Alarm. We go to war. We do not fight alone, but with a heavenly warrior to help us defeat the beast.  
    • Revelations 19: 11-16 – A warrior riding on a white horse called Faithful and True. He wages war with justice, eyes of blazing fire, many crowns upon his head, robe dripped in blood. Followed by the armies of heaven on white horses, dressed in fine linen, white and clean. Ruling with an iron scepter. On his robe and his thigh he  has his name written: KING OF KINGS AND LORD OF LORDS

    Pistol Squat x10 each leg, OYO. Where is @zoolander when you need him? Modification: Freak Nasty position on the wall, 1 legged squats

    x10 OYO WW2 Squat Jump, Box jumps, Squat Jumps, Apollo Ohno

    Ohno, YHC was doing the exercise wrong as @bushwacker pointed out, and Akbar may have created yet another exercise – the squat walk shuffle?

    x 20 Twinkle Toes, Monkey Humpers

    And ALL that took only 30 minutes – time for YHC to modify, because it was necessary. Burpee Apocalypse mosey to the flag:  Descending burpees 11, 10, 9, etc to 1

    Wall:  All in Dirkin position x10 IC Peter Parker, side plank lift, Mountain Climbers

    Whole Lot of Mary x 10-20   Sweat Angels (dolly  with arms), Rosalita, Leg raise, Freddy Mercury, Crunchy Frogs, Hands to Heals, Heals to Heaven, LBC, Little Manny Crunch, Wife Pleasers, E2k (each knee), Big Boi situps, WW1 Situps, 100’s

    Count-Name-o-rama

    COT  YHC prayed us out with thoughts of thankfulness, accountability, and friendships.

    Announcements

    • Hogsbreath Louisiana VQ Monday at the Marsh
    • F2 this Thursday, Lakefront gazebo 6pm (Steve)
    • Akbar 50th birthday celebration next Saturday
    • FIA has started
    • Krazy Ivan coming up early Feb
    • BBQ’s wife is cooking breakfast after the New Year’s Day beatdown at the A1C – sign up to get the breakfast!

    Coffeeteria: Great to see @the-manny at coffee after his Mary tribute

    Thanks for your prayers and support during this difficult time for YHC, and for letting me lead,

    SYITG – Akbar

  • Coupons and Benjamins

    14 Pax got up to welcome the weekend at the Mothership on this beautiful fall day.

    The Warm up

    After a disclaimer by the Flag, we moseyed to the great lawn area and went through 10 minutes of stretching without any cadence. 30-45 seconds of Cross Body Arm Stretches for each arm; 30-45 seconds of Shoulder stretches for each shoulder; 30-45 seconds of Adductor Stretch w/ Tspine Rotation in each direction; 30-45 seconds of Lunges; 10 -15 yards out of Bear Crawl and then back with Crawl Bear focusing on flat backs and shims parallel to the grounds; 30-45 seconds of One legged bend overs with coupon for each leg.

    The Thang

    Dora style workout (except every thing was 100) with 7 teams of two. Whenever the team finished they were rewarded with shoulder taps until all 7 teams were completed.

    Round 1 100 Triceps with coupons and Rifle carries

    Round 2 100 Overhead Presses and Duck Walks

    Round 3 100 Sumo Squats and Carrying coupon

    Round 4 100 Staggered Merkins and Overhead carries

    Round 5 100 Curls and Lunges

    Round 6 100 KB swings and Crawl Bears and Bear Crawls

    We then closed under the peristyle with Ascending testicles for one minute (twice) and a rinse and repeat of the pre-thang stretching