Tag: Mothership

Tclaps to all of our Vets.
Tclaps to our Ruckers. Due to the missing Ruckers I assumed we would be a small crew. Once the cars started rolling in – I was pleasantly surprised.

A rare cool morning (59 degrees) by NOLA standards.

Rudy showed up with the FLAG – so we planted and then disclaimer – and then we mosey’d over the “Great” Lawn. Lawn was looking a little rough when we got there.

1st Circle – SSH x 25, IW Squats x 25, Mtn Climbers x 25, Short mosey over to columns.
People’s Chair. PC with right leg and 10 arm lifts. (A Wapner – as in the Judge from People’s COurt?) Then PC with a left leg and 10 arm lifts. Then we did this 3 more times.

Mr Awesome joined us during the legbreakers.

LOOOOOOOOOOOOOONG mosey to the Track. At the track we lined up on the Football field for Burpee suicides. 5 burpees at the 10, 4 burpees at the 20, 3 at 30, 2 at 40, and 1 at 50. Rudy needed a lot of personal instruction here.

Then a short mosey over the Track. NOTC was out there preparing for the Corporate Cup. We did a modified dirty MacDeuce – the Sweet 16.

ALL exercises to 16.
COP – Crab Toe Touch, Mat Jumps, Lateral lunge, Slow Squat
Run a Lap. Finish last 250 backwards run

COP – Crab Toe Touch, Surfer jumps, Merks, Dying Roach
Run a Lap. Finish last 250 with a side shuffle.

COP – Crab Toe Touch, Wide Merks, Side Crunch Left, Side Crunch Right. At this point we were offered a Yoga instructor courtesy of State Farm and the NOTC. I thought about calling her in just to see what would happen. But we passed although there was a bunch of mumblechatter about please let us have the yoga instructor. She definitely was a more attractive option that YHC.
Run a Lap. Finish last 250 with a side shuffle facing the other direction.

COP – Crab toe touch, Pylo Push Ups, Peter Parkers, V-Ups.
Final Lap. Run backwards last 250.

After the track we mosey’d back to the football field. We did burpee suicides again. This time adding 10 Peter Parkers at each 10 yard line and burpees every time you returned to the goal line.

We had 6 minutes to get back to the FLAG. Hustled home and passed by the FIA launch at the Great Lawn in City Park.
We were hoping to see our RUCKERS finish but they were in front of the museum. Ran into Maverick as we approached the FLAG. He couldn’t find us.

Good AM workout – Thanks for the opportunity to Q.

Reluctant Yankee

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Cool crisp and dark morning in NOLA.  PAX gathered in front of the shovel flags to await the Out for Justice VQ.  Nervous pacing.  What would Detective Gino Felino have in store for us?

After his disclaimer, we were off.

The Thang: Off to the great lawn for opening exercises.  SSH xWhoWasCounting? followed by Peter Parker, Imperial Walkers, Parker Peter, Hillbillies.  Then line up on the side of the lawn for an animal parade: Bear Crawl across the lawn, Duck Walk back.  JV lets loose with critique about everyone else’s form; apparently JV is now the resident expert on Duck Walking.

Scupture Garden: Justice leads us to our favorite ledge near the sculpture garden.  Box Jumps, Incline Merkins, Left Leg Step Ups, Incline Merkins, Right Leg Step Ups, Decline Merkins.  Feeling the burn…

The Museum: Over to the fountain in front of the museum and partner up.  PAX 1 dips to their hearts content.  PAX 2 Frog Jumps across the street and up the stairs.  FlapJack.  Repeat x3.  Head to the lawn for a round of Mary with Putins and Cockroaches.

Tag Team: Rudy takes over the Q.

Start with the ‘Murican Indian run.  Every 4th (or 6th) pax to make it to the front – group stops and does ‘murican in cadence.  12x, 12x, 10x, 10x.  Finish with Mosey to the baby foundry.

Baby Foundry: Pair up on 4 stations: Burpees, BoxJumps, Pull Ups, Hanging Knee Raises.  3 cycles through, with burpees being the timer.  Mosey back to the Great Lawn to finish up.

BUT WAIT: Q sees Tool’s calf raise wall – quick audible.  Everyone up on the wall.  Calf Raise x25.  Shake them out, repeat x30.  Then continue the mosey back to the Great Lawn.  Finish with Monkey Humpers x25 and LBC x49.

Justice wraps up with Count Off, Name-o-rama and Prayer, including especially prayers for togetherness and unity during a contentious election cycle.

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11 men gathered around the flag at the Mothership this gloom, while 4 others gathered around the Lafayette Square statue downtown for the Jazz Half Marathon.  YHC got to post to both AOs, so we will call this a Pax of 15.

DISCLAIMER

The Thang

Mothership:

Quick mosey over to the great lawn and circle up.

COP #1: Warmup

20x SSH IC
20x Peter Parkers IC

It was a quick warmup, but we had lots to do.  We stayed in our COP while I explained the first thing.

EMOM: An EMOM is Every Minute On (the) Minute, which means to perform a list of exercises at the start of every minute.  Exercises are OYO.  Once you finish the list within the minute, the remaining time in the minute is for rest.

EMOM #1:  10 minutes
10x Squat Jumps
5x Burpees
In total, we did 100 Squat Jumps and 50 Burpees.  Yikes….but at least we weren’t running a half marathon!

After this, Pax partnered up and lined up about midway on the great lawn near the spooky, light-flickering tree as YHC explains:

Circuit #1:  Animal Hunting

The Bear Hunt:  Pax 1 bear crawls North.  Pax 2 sprints South to a “tombstone” (about 40 yards away), and then sprints back to the bear (Pax 1).  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

We did the Bear Hunt 4 times, then:

The Frog Hunt:  Pax 1 frog hops North.  Pax 2 does 20x Merkins, then sprints to catch the frog.  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

We did the Frog Hunt 2 times, then did the Bear Hunt 2 more times.  I hate animals!

Walk over to the first COP, and circle up again.

COP #2:  Balance Movements

10x Low Slow Single Leg Squats (R)
10x Low Slow Single Leg Squats (L)
10x Slow Single Leg Tabletops (R)
10x Slow Single Leg Tabletops (L)

EMOM #2:  Exactly 6MOM  – 6 minutes

10x Hello Dolly
10x Flutterkicks
10x LBCs
10x Putins
For a total of 240 ab exercises.

Mosey back to the flag, where we held the COT.  Thanks for letting me lead.

Moleskin

Tclaps to the 4 for finishing the half marathon.  Great day for a 13.1 mile run, and we had some personal best at the race as well.  Must be all the beatdowns from the F3NOLA Pax… speaking of which, go sign up to Q if you haven’t already!

Tclaps to Amnesty and Jingle Vader doing a 7 mile ruck after the Spooktacular.  You guys have no limits!

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A crisp cool morning – at last the heat wave has broken.  In the morning gloom, the PAX started arriving, clad in the black F3 tshirts.  Apparently, someone must have established a uniform for today – at least until Amnesty appeared in his home-game Purple.  Certain PAX showed their toughness by choosing to don layers to fend off the chill generated by the brisk breeze.  Strong?  Or Tough?

Disclaimer, then off to the lawn.

COP 1: Burpee Play Time: How long does it take a gang of 14 men to arrange in alphabetical order?  Apparently 24 seconds.  But since they got it right, YHC decided to cut that number in half, so we started with 12 Burpees OYO.

Then in celebration of Notre Dame’s 2-5 record, together we went through warmup – all exercises 25x: SSH, Peter Parker, Parker Peter, Left-side Nolan Ryan, Right-side Nolan Ryan, Monkey Humpers.

Mosey to the Enchanted Forest.

COP 2: Animal Parade.  Partner up, and as a pair animal walk to the next Oak tree.  At the tree, PAX 1 does 25 ‘murican, PAX 2 planks.  On to the next tree and flapjack.  Repeat till each pax has hit 100 Muricans.  Animal walk between trees – Bears, Ducks, Crabs, Frogs.  OYO.  Go.

YHC apparently overestimated the collective ability of the PAX to understand this relatively simple exercise.  YHC was impressed, however, with the group’s creativity: Gazelles, Cheetahs, and Penguins all made appearances.

PAX suggested that perhaps “overthinking it” was a flaw not only of the ND football team, but also of YHC.  Whatever.

COP 3: Burpee Play Time: How long does it take a gang of 14 to arrange in alphabetical order based on M’s name?  38 seconds.  OK, maybe it would’ve been faster with better instructions from YHC.  Conceding the point, YHC reduced the penalty to 15 burpees OYO.

Partner up.  PAX 1 runs to bench near the fountain and does 25 dips and returns.  Meanwhile, PAX 2 does ab work.  Flapjack.  Repeat x4.  Putins, Cockroaches, Box Cutters and Freddy Mercury.

Mosey to the Museum

COP 4: Visit the Tooth Fairy.  Wait, is that Maverick?  Yes it is!  Better late than never!  Group 1: Incline Murkin’s up the stairs, increasing reps by 1 on each step.  14 steps, 105 total Irkins.  Groups 2 and 3: People’s chair and Lunges while waiting on the Irkins.  Cycle through each station.

COP 5: Burpee Play Time: On museum lawn, PAX sprint about 200 yards.  Repeat.  1 burpee penalty for every PAX that doesn’t hit their first sprint time.  That worked out to 15 burpees – as no one hit their time.  Nice work, PAX (seriously)!  This showed that everyone was busting their butt on the first sprint.

Mosey back to the flag with 2 minutes to spare.  Plank and hold for 2 mins.

The Finish: Count off, Name o Rama.  Announcements – Go Ruck and Jazz Half coming up.  Impressive to see the Ruckers pull out the Rucks after the workout in prep for their 6 mile hike.  Nice work, guys.

Finish with prayer of thanks, and asking for the inspiration to use the gift of today wisely.

Thanks for the opportunity to lead you all.  I promise that next time, the Animal Parade in the Enchanted Forest will be better organized!

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YHC waffled on scheduling the Bible Study this week and decided to cancel it late last night.  Unbeknownst to me, JV hasn’t seen his phone for the last 2 days and showed up at 0600 for thirty minutes of solitary meditation.  #Cobains.  YHC gave the disclaimer and we headed to the great lawn for…

The Thang

We circled up for the Warm-Up COP (All IC): SSH x 30, IW x 30, J-Los x 20, Moroccan Nightclubs x 50, Peter Parkers x 30, Wife-Pleasers x 15.  SFx started in with his customary warm-up mumble chatter.  Something about Side Straddle Hops and YouTube channels.  I wasn’t really listening.  I was too busy counting and focusing on the best side straddle hops anyone has ever seen.

YHC then joined the circle and we paired up to work on our Merkin and Squat form.  One partner did 10 merkins focusing on form while the other planked and gave feedback – “You’re back’s not straight, get your butt down, look forward, activate your glutes, etc..”  After 10, flapjack, until each partner completed 50 Merkins.  Next we did the same thing with Squats, focusing on widening the chest, going down as far as possible, and keeping our weight on our heels.  Each partner completed 50 Squats

Stay in the circle for a Pulsating Circle of of animals.  2 rounds.  First round each exercise about 40 yards, second round about 30 yards: Crawl Bear, Bear Crawl, Jameis Winston, Winston Jameis, Walk Duck, Duck Walk, Frog Hops x 2.  Somewhere during this set, Bubba mumbled something derogatory about the great state of Arkansas and animals and walked off.

10 Burpees and mosey to the water fountain.

Mosey to the Planter on the back side of the sculpture garden for a modified Chili Pepper:  RLS x 20; Derkins x 10; LLS x 20; Irkins x 10; RLS x 16; Derkins x 8; LLS x 16; Irkins x 8; RLS x 12; Derkins x 6; LLS x 12; Irkins x 6; RLS x 8; Derkins x 4; LLS x 8; Irkins x 4; RLS x 4; Derkins x 2; LLS x 4; Irkins x 2;

Back to the Great Lawn and Circle Up for 10! – Merkins, Big Boy Sit-ups, and Squats

Then a couple of minutes of Mary all IC: Lance Armstrongs x 15 both sides, slow scissors x 5

Bear Crawl to the end of the Great Lawn.  Approximately 50 yards.

Mosey to the flag for COT.  Prayers for family members fighting illness and SFx family for pending move.

Moleskin

Congratulations to SFx on his new job, but we will all miss him greatly.  Who among us is going to step up to replace his smart-alek mumble chatter, especially during warm-ups, and the epic beatdowns he delivers.  F3 NOLA will never be the same.  Let’s start getting ready for the F3 Philadelphia launch.

-Hawg

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“What we seek is some kind of compensation for what we put up with.” Haruki Murakami

Gratis Amnesty, YHC twisted his ankle on the last ten yards of Wednesday’s post. YHC can’t remember if Amnesty made the Disclaimer, but now suspects he didn’t cuz he split Dodge to evade service of process and is sunning his skinny ass on some beach in The Philippines! Anyway, YHC had to defer his planned alternations between Scylla and Charbidis and instead stick to nothing that includes rotating right ankles. Determined not to disappoint the PAX, YHC announced that he would improvise with a compensating post that included no suicides, burpees, step ups, etc. The PAX seemed happy at the prospect: damned fools. So after a disclaimer, the PAX headed to the Great Lawn.

First COP (where Cowbell straggled in late and was in no hurry to join in and then Choo Choo and a kick-ass LNG joined the PAX)
SSHs 30xIC
Monkey Humps 30xIC (start of excessive MumbleChatter)
Hillbillies 30xIC
Good Mornings 30xIC
Peter Parkers 30xIC
Parker Peters 30xIC

Second COP
Black Jack across the Field: mosey across the Great Lawn ten times for 11-to-20 merkins and then mosey back to the other side (ten times, of course) for 10-to-1 LBCs so that the merkins plus LBCs always equal 21. Too much Mumble Chatter, so…

Third COP
Rinse and repeat the second COP but in reverse. Jack Black across the Field: mosey across the Great Lawn ten more times for 10-to-1 merkins and then mosey back from the other side (again, ten more times of course) for 11-to-20 LBCs (again so that the merkins plus LBCs always equal 21). Mubble Chatter less frequent second time (PAX learns). So that was 210 merkins and 210 LBCs (plus or minus). Mosey to benches in front of Peristyle.

Fourth COP:
Hip Slappers 20xIC
Incline Merkins 20xIC
Big Boy Situps (feet on benches, and knees (that would be elbows) to knees) 12xIC
Derkins 20xIC

Fifth COP:
Monkey Humps 30xIC
Rosalitas 20xIC
Dr. Wx 12xIC
Real Freddy Mercuries 20xIC
LBCs 100xIC (come on, PAX, YHC is older than the rest of the PAX and over twice as old as some; give a man some Respect and keep up with him)
..and just because the MubbleChatter remained incessant, a full-minute Plank of your Choice.

Ankle survived. DownPainment made. So mosey to the flag for a Namorama, naming of FNG, Announcements, Shout-outs and Intentions. Thanks again for putting up with Old Guys.

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