Tag: Mothership

Rewind 2 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout.  Being an avid runner I figured it wouldn’t be too hard to handle, not to mention my buddy Amnesty that EH’d me didn’t exactly seem like an American Ninja Warrior.  Surely I could keep up with these guys…several of them looked older than me…surely it would be fun.  Well things quickly went downhill when I was doing jumping jacks in the rain, slipping on the soggy grass, then face down for push ups in a bed of mud/fertilizer/feces that would later be nicknamed “duck diarrhea”.  We were only five minutes in and it really was starting to suck…reminding me of my pledge semester back in the old fraternity days.  Being that YHC was not one to give up easily, I pushed through a bit longer and managed to complete an hour with these guys.

Two years and 5,000 Burpees later, I was standing in City Park this past Saturday ready to Q a workout that I had envisioned to be a compilation of the “greatest hits” from beatdowns that wore me out, especially in those early days.  YHC wanted to pay homage to some of the memorable exercises and circuits lead by various Qs that brought the sweat and brought the burn.  There were too many to count and dozens of PAX that pushed me to get stronger so picking a select few wasn’t easy.

As the PAX rolled in, I gave a quick brief on the “F3-versary” plans followed by the disclaimer.  Quick mosey to the Great Lawn for a warm-up COP:

SSH x50 IC (Roots did me in with these once)

Arm Circles x20

Peter Parkers x20 

Pickle Pounders x20 

Burpee Countdown (thanks OBT!) x10, x9, x8, x7, x6, x5, x4, x3, x2, x10…yes 10 #lagniappe.  That’s 64 total.  OBT had us doing them in gravel last year so I went easy on the PAX by planning these in the grass.

Slow jog near the amusement park to line up along the curb for Rocky Balboas OYO for one minute.  (Splash got us with these one time and it seemed like a really looooooong minute.)

Heart rates were up at this point and sweat was prevalent.  Quick countdown and mosey to the back of the stadium.  The mumble chatter and speculation about heading to the “Tool Wall” was in fact correct, and how could I not incorporate a structure that was nicknamed after YHC.  While somewhat tempted to reenact the all so famous 2000 calf raise workout by JV that YHC was absent for, I decided to not kill the PAX just yet.  Since “11’s” always seem to push me and make for a long, grueling circuit, I wanted to work that in but had to up the rep count and decrease the trips back and forth since we had lots of ground to cover afterwards.  So here’s what we did at the two sections of “The Tool Wall”, with sets totaling 50 reps ea:

Declined Hip Slappers on left side x40, mosey across for Calf Raises x10, back for DHSx30, CRx20, DHSx20, CRx30, DHSx10, CRx40.  

Procession down to The Refinery (aka “Baby Foundry”) for Pull Ups mixed in with Squats.  This would be an OYO, 4 minute circuit totaling Pull Ups x20 and Squats x60, broken up in any fashion.  We allowed a 2 count Body Row to substitute for a Pull Up since bars were limited.  Most PAX finished in time and a few added some lagniappe.

Off to the Museum for fun with our favorite concrete ledge.  A few rounds of Dora were in store, mainly to pay homage to Shorty when he had us doing an absurd amount of reps a year or two back.  I find Dora can keep the PAX from slacking by making everyone stay on course with the rep counts and working as a team.

Dora Round 1:

150 Side Step Up w/Knee Lift (75R, 75L) w/second PAX running 20yds to sign for Squats x5 (the original plan included bunny hopping the museum stairs but a boot camp group had them tied up)

Dora Round 2:

120 Dips w/second PAX running 20yds to sign for Squats x5

YHC had hoped to work in more Dora but had a few more things on tap.  The PAX gathered up near on the beginning of the neutral ground of Lelong Ave and split up in two groups.  After a very botched explanation by YHC, we lined up on opposite sides of the street in order of how fast you are, with the speed demons in the rear and the almost-fast guys near the front.  This would be a 1/3 mile running race but in order to level the playing field, burpees were assigned in an ascending order with x2 for guy in front of each line, x4 for next, x6,x8,x10,x12, and finally x14 for the last guy.  T-claps to Bubba and ??? for knocking those 14 burpees out.  Once done your burpees, then off to the races where the guys all pushed hard, despite being worm out from prior leg and cardio circuits.  T-claps to Walleye for taking the lead followed by Yo Yo and others.  Since it’s 2017 and everyone gets a trophy, we were all treated to Jump Squats x15 as our race prize.

After catching our breath, we had just enough time for a round of Tooth Fairy, which was one of Side Effect’s favorites that often had me sore for a week.  This was slightly modified from the original since space was limited near the museum stairs.  PAX lined up along the upper set of stairs and started with Inclined Merkins x2 on first step, the x4 on second….all the way to top step which was x16???  We were nearing the buzzer so some of us had to cut it short, not to mention arms were numb.

Gather up for a group mosey back to base.  About halfway through the field YHC remembered an oldie but goodie called “Sudden Change”, typically 10 Burpees, which was something randomly done in a workout that Roots and others would surprise the PAX with.  After a quick reminder of what a “Sudden Change” entails, we cranked out what were some ugly but rewarding burpees to seal the deal for the day.  A not-so-brisk mosey back to the virtual flag and we called it a morning.

COT included T-claps to Yo Yo (Triple Shift’s 2.0 age 14) for posting approx a dozen times in the past month or two.  And a few others things that I was too woozy to recall.  YHC thanked the PAX and F3 for pushing me to get in even better shape than I was before and providing the platform to motivate each other.  Also, YHC recognized that F3 can be a natural “remedy” or “therapy” for many of the stressors that we all deal with in our lives.  The early morning “sweat-fests” seem to allow us to blow off steam while strengthening both body and mind.

Thanks again for two years of great workouts.

Tool

P.S.  Thanks for the continued prayer requests for my 13 yr old son, Brady, who has autism and Down syndrome.  He struggles with many simple things that we all tend to take for granted.  He has a very unique set of issues that perplex his doctors, therapists, teachers, and most of all his family.  I strive to do what I can for him and since starting the F3 workouts, I find I have more energy and a bit more patience which both help when spending time with him.  I tried to insert a picture of he and I walking the City Park track yesterday but my tech savvy skills are not up to par.  If all goes well I’ll get him out in the gloom one day.

 

 

 

 

 

This day at the Mothership in New Orleans marked the annual City Park Fishing Rodeo. Tool wisely informed the PAX that this event is the oldest fresh-water fishing rodeo in the country. Tool routinely crashed this event every year as a boy, and got caught every year by the same security guard as he fished the sacred waters on the golf course. “Move along boys…” he would tell young Tool. We did not bring our rods and reels today, but we brought high spirits and eager muscles. With a forecast of thunderstorms, we were luckily with a beautiful morning of clear skies. Walleye, at the Q, was unaware of fish-themed exercises, and a little afraid of getting caught in the rodeo, so planned a Route 66 OUT of busy City Park.

This Route 66 was in honor of Side Effects, our brother relocated to Philly, who surprised us with a Mystery Q 2 weeks ago. He led a similar Route 66 last summer. A quick disclaimer, and off we go. “Let’s move along boys…”

A short mosey to the green lawn, and our warm-up COP.
SSH x 25 IC
IW x 20 IC
Windmills x 20 IC
Arm circles x 30 IC (15 forward, 15 backward)

Mosey to the fountain in front of NOMA.
Box Jumps x 20 IC
Dips x 20 IC
Left leg step-ups x 20 IC
More Dips x 20 IC
Right leg step-ups x 20 IC

1st Route 66: down Lelong Drive to Esplanade avenue:
10 Merkins at every light post (9 posts total)

Round up for second COP.
Peter Parkers x 20 IC
Plank Jacks x 20 IC
Parker Peters x 20 IC
J-Lo’s x 20 IC

2nd Route 66: down Esplanade avenue to Alcee Fortier Park (across from Cafe Degas).
Squats, start at 5, increase 1 at every light post (10 posts total)

On our 6 for some Mary at Alcee Fortier Park. Watch for land mines.
LBC’s x 20 IC
Flutter Kicks x 20 IC
Dying Cockroach x 20 IC
Hello Dolly x 20 IC
American Hammer (Russian Twists, Putin’s) x 20 IC

3rd Route 66: back down Esplanade avenue to entrance of City Park:
10 Lunge Jumps at every light post (10 posts total)

Slow mosey into City Park. The legs are truly burning now. A dip in Bayou St. John is suggested. Bogey wisely declines, “Move along boys.”

4th Route 66: down Lelong Drive to front of NOMA:
Merkins, start at 5, increase 1 at every light post (9 posts total)

Indian Run to the baby Foundry. 3 stations:
1. 10 Burpees (Burpees has the count)
2. Pull-Ups
3. Body Rows
Sadly, only time for 1 round.

Mosey back to flag. But there is enough time for a Pit Stop at Tad Gormley:
Calf Raises x 20 IC

Mosey to the green lawn. Sprint across the green lawn to end at the flag in the nick of time.
We name our FNG “Flounder” in honor of his love for fishing, the on-going Fishing Rodeo, and his kids’ love of Disney. Announcements: kick-off at Destrahan today, support the new site. Tough Mudder completed, now sign up for the NOLA GROW RUCK June 10, 2017. Intentions: multiple friends and family members battling cancer and other illness, Rudy’s broken pinkie. A quick prayer.

Happy Fishing.

After several nights of great parade weather with many of the PAX riding and/or reveling, YHC was figuring we’d have a light turnout at The Mothership.  Fortunately, a dozen die-hards mustered up the courage and energy to post for what would be a slight twist on our normal Saturday workouts.  T-claps to Pace Car from F3 Houston for joining us.  It was Mardi Gras weekend and lots going on near City Park with prep for Endymion so the plan called for some running up and down the parade route.  With my co-Q having to back out last minute, all eyes were on YHC to bring a king cake burning beatdown. After briefing the PAX on what would be in store, we circled up under the Peristyle for a warmup COP:

• SSH X30
• Arm Circle X30
• IPW X20
• Low Slow Squat X20
• Low Country Crab (or Crab Cakes?) x20
• Mardi Gras Mambo Plank…back by popular demand (hold high plank while Mardi Gras Mambo is played.  A plank jack for every “Mambo” in the song and a merkin for each “New Orleans”.  Total count was a 2+ minute plank with about a dozen merkins and two dozen plank jacks)

After getting the juices flowing and in the carnival spirit, we moseyed over near City Park Ave and stopped for a Sudden Change of 10 Burpees.  From there, we made our way to Orleans Ave with plans to reconvene past the red light at Carrollton.  The PAX gradually spaced apart into a few groups that allowed the fast guys to go fast and the almost fast guys to run at a comfortable pace.  Lots of other runners going up and down the route along with plenty of early morning parade goers, some of which offered us beads and beer.  After planking to wait for the Six, YHC handed the mic over to Mr. Awesome for a round of:

• Jack Webs – One Merkin, two air presses,….up to 10 Merkins and 20 Shoulder Presses.      

Short trot down Carrollton and ducked off on the Lafitte Greenway for an impromptu DJ style COP consisting of:

• High Post/Ledge Hip Slappers x10
• Russian Twist x20
• Freddie Merc x20
• Slow Dying Cockroach x20
• Nolan Ryan x10L, x10R
• Box Cutters x20

Run back to previous spot on neutral ground for another COP.  Since the co-Q didn’t make it, YHC offered up the next five minutes to someone else.  T-claps to Triple Shift for leading the following:

• Anti-Pullup (?) routine with Superman Pulls (?)x1 followed by Air Press x2 all the way up to x10&x20.  Some mumble chatter about how awkward this may look to all of the nearby onlookers…like some strange ritual.  It brought the burn.   

Catch our breath and head back down the parade route on Orleans Ave and plank by the floats on Marconi….about 1/2 mile.  Regroup for a jog past the floats to the nearby field for:

• Bearpees – 4 count Bear Crawl followed by 1 Burpee.  Ascending count up to 40ct Bear Crawl and 10 Burpees.  These were not easy but the PAX dug deep and made it happen.  

With two minutes left, time to head back to the flag with a quick detour on the Great Lawn for another sudden change of 10 Burpees.

Total distance covered was 2.5 miles.  T-claps to the guys for hopping in to help lead the COP’s and fill in for Amensty who was unable to make it.  Solid COT and prayed for those in need as well as a safe Mardi Gras.

 

Thanks for giving me the chance to lead.  Happy Mardi Gras to all!

Tool

Side Note:  The intersection (Carrollton&Orleans) near where we did two COP’s is just feet from where the very bad car accident occurred later that night during the parade.  Let’s make an extra effort to ensure that we we don’t let anyone we know get behind the wheel while intoxicated.  Prayers to all of those injured that night.

 

 

 

 

Or a birthday boy misses his birthday beat down does he still hear us signing?  Or was that signing coming from the Pax? Makes you ponder for sure.  Quick Draw did give himself an out that if he had to investigate a murder he may not be able to make it.  As the only NOLA F3 Pax member that is also in law enforcement he earns my respect post or no post.  Nonetheless our workout kept the running (my favorite way to kill the chatter and burn time) to a minimum in his regard.  The NOLA.com reporter did make a second appearance only to find me as Q again which could be good or bad.  I really hope she stayed for the Moguls as I’d love to see that footage.

Disclaimer and nod to the FNG and away we go, real far away like across the street to great lawn.  (Perhaps one day the Mothership flag could be moved to the great lawn?  I know I’m from uptown but still, that patch of rubble where we currently post up is pretty lame.)

Warm-up:

• SSH X 30
• IW X 30
• Seal Jack X 30
• Peter Parker X 20 => Plank Jack X 20 => Mountain Climber X 20

Corner BLiMPS:

This took some explaining but the Pax nailed it despite my ill-fated attempt at Burpees in cadence.  I couldn’t get Rudy and Bogey to quit the chatter so I got desperate.  Oh well.

Burpees x 10 in center, then spilt into 4 groups and head to the respective corner for one excercise per corner.
Lunges x 20
Merkins x 20
Parker Peter x 20
Squats x 20

Now for the real fun!  With Park City on the horizon I needed a little extra leg work and the Pax was happy to oblige. After an excellent demonstration by Roots and the QIC some Pax remained befuddled but alas we lined up in one very long line in plank position with alternating directions of heads and feet. The first man began with jumping over the legs of the entire Pax which required a motion similar to skiing moguls.  Some Pax choose the bunny slope but there is no shame in modifying.  Once at the end of the line plank and become the line.  Well done.

Mosey (POW and backwards) to the NOMA fountain for a Ferrari car show and more beat down.  At one point I swear Cameron almost drove his dad’s Ferrari of the top deck of a semi.  Over the roaring of the engines at the fountain:

• RL step up X 20
• LL step up X 20
• Dips X 20
• Box Jumps X 20 (IC, yes it can be done)

Amble over to the steps for:

• Rocky Balboas X 30 (IC)
• Decline merkin X 10 => Shoulder Taps X 20 => Decline merkin X 10

Slow mosey to the side of the front drive for a version of Route 66.  A little cops and robbers was what I came up with for Quick Draw.  It went something like this:

Partner 1 Mosey to first light and Burpee until tagged by Parnter 2 and then LBC x 20, then tag partner at next light
Partner 2 LBC x 20, tag partner, continue to next light and burpee until tagged.  Somehow this worked enough that we had time to reverse it the other way once out of lights.

Cirlce of Mary:

• Dying Cockroach X 20
• V Ups X 10
• Supermans at varying length
•  Putins X 20

Mosey back to the flag with some POW run and backwards job all while dodging cars.

2 minutes to spare so minor plank work back at the flag.

Count off, nameorama.  Welcome to Thumper our FNG with 6 children and only one wife!  Ball of Man with thanks and praise to God.  Thanks for the chance to lead!

YHC came in hot as the clock ticked over to 6:31 while 28 Pax already waited in the dawning of a beautiful morning, two others were running in as I barked out the disclaimer and tied my shoes. We made a tiny mosey into the peristyle and the 31 of us filled the place.

Warm up COP

YHC clearly called out the first exercise at Low Slow Squats and the Pax shouted it back.. “in cadence, begin” and Bogey and his buddy (was it FracSac or Rudy, I can’t remember) started doing SSH instead. Bogey continued to mumble about wanted to side straddle throughout the beatdown.

LSS ic x 30
Imperial Walkers ic x 30
Peter Parkers ic x 20
Merkins ic x 15
Burpees oyo x 15

Now that everyone was good and warm, we took a mosey down past the coffeeteria to the big grassy area next to NOMA for a parade of animals. We lined up about 25 yards from the train tracks to begin.

Backwards bear crawls
a nice flowing skip on back (stretching humility and masculinity while stretching the hips)

Booboo bear crawls (switch lags half way)
skip on back

Burpee Broad jumps
plank and wait

YHC let the Pax (and himself) get a 30 count. I think I let Bogey work the numbers. Then we took a long mosey over to the Foundry. Rudy was driving the pace, and continued to do so for the rest of our moseys. What’s with that guy?

Foundry Circuit (groups of 3 +1)

1. Burpees had the count x 10
2. step ups
3. hanging leg raises
4. pullups
5. hip slappers
6. step ups (yes, again)
7. dips
8. merkins
9. squats
10. plank

Rinse and repeat with the Burpees on a 5 count

At this point, Squeegee had to make like a baby and the mumble chatter was getting mildly mutinous. Everyone got their panties unbundled as we took a Duct Tape 30 count then chased Rudy back to our grassy spot by the tracks and NOMA.

Mary’s COP

Mountain climbers ic x 20
LBCs ic x 20
cross body mtn climbers ic x 15
flutter kicks ic x 15
spider monkey climbers ic x 15
spider man merkins ic x 10 or 8?
hup hup lung jumps in hup hup cadence x 15

YHC was struggling on the cadences; breath was getting hard to come by. Hup hups got the Pax rejuvenated and the nearly silenced mumble chatter kicked back in. YHC called someone else out for a 30 count then the Pax moseyed over to the great lawn, chasing Rudy. Rudy didn’t know what awaited him at said lawn or he might have slowed his roll a bit.

Sprints

20 yard sprints with a jog back on your own for 2.5 min

And the Pax mostly stumbled back to the flag after making sure Flyboy aka Simba got up from the grass. Dude flew a couple yards before kissing the big ball with his six. A couple of guys were still sprinting back to the flag. Probably Rudy and definitely Hawg. They must not have worked hard enough.

COT

We lost Mulligan somewhere, but named the FNG Cupcake after his father, Cake Man.

Closed out with the Lord’s Prayer aka the Our Father.

YHC thoroughly enjoyed qing this large Pax – largest ever for me.

Great work fellas #tclaps
the mumble chatter was spirited and hilarious #keepitup

#howmanyentendres?