Tag: Mothership

YHC awoke a 0400 to a heavy downpour, wondering if flooded roads might prevent the PAX from posting.  The skies cleared and I arrived to find 11 men ready for a Tropical Beatdown.  I started on the disclaimer, which was apparently all Bongo could take, because he took off in a dead sprint.  We took off trying to catch him, my running form greatly altered by JV’s endless People’s Chair the previous day.  Luckily we caught him and we all circled up next to NOMA.

The Thang

Warm-up COP:  SSH x 31; Good Mornings x 11; Peter Parker x 31; Squats x 21; Upright Row x 10; Mountain Climbers x 31 

Mosey to the lily pad pond for a round of Tabata – 20 seconds all out, 10 second recovery.  Tatum Channings, Derkins, Channing Tatums, Dips – Repeat  *YHC undeservedly called out Swenson for his form and speed on the Tatums.

Mosey to the north side of NOMA for People’s Chair – duration was up to JV.  He brought the Thunder.

Mosey to the south side of NOMA for Ball’s to the Wall – approximately 30 seconds.

Walk back to our warm-up spot for Deck o’ Death: Burpees, Merkins, Grown Man Sit-ups, and Squats.  After discussion with Bubba, the Commissioner of the Deck of Death, it was decided that Jokers would be included and would represent a repeat of the previous card.  Totals: 135 Burpees, 104 Merkins, 104 Sit-ups, and 104 Squats.  *Douille deservedly called out YHC for his squat form.

We finished the deck in a respectable 30 minutes and moseyed past the flag near the Tai-Chi rap battle occurring at the Peristyle.  We finished the workout with about 5 minutes of plank o’ rama:  Superman, Yankee’s Awkward Plank, Elbow Plank.  *YHC undeservedly called out Yankee for his questionable surfing of the interwebs

Back to the flag for counting to 12, name o’ rama, and prayer.

Moleskin

Ususally Rudy’s mumble chatter consists of teaming up with Swenson to ask and endless amount of questions regarding the Q’s directions.  However, today he decided to reveal his fortune-telling abilities.  About 3 or 4 cards into the deck we hit a Queen of hearts, which meant 12 burpees.  Rudy, must have been feeling spry, so he called for a Joker and it hit.  12 more burpees.  A few cards later we were hit with the 9 of hearts.  Rudy decided this would be a good time to call for another Joker.  Bam 2 for 2.  9 more burpees.  A few more cards pass and Rudy,  feeling the need for more burpees made a call for the card we were all fearing – Ace of hearts.  Unbelieveable – he called it again.  If only the might Creskin would use his powers for good rather than evil.

 

 

 

 

 

Ten tenacious F3 vets arrived in the City Park gloom for post-vacation Side Effects beat down.  I hope to run the fitness test every time I Q but too many people are vacationing or fartsacking.  Maybe next round.

The Thang:
Mosey to the Track
SSH (IC) x30

Mosey to Middle of Straight Away
Pair-up and run 100 meters apart
Burpee 11’s, meeting partner in middle of straight away after each set (i.e. start 100m apart both partners perform 11 burpees, then run toward each other and slap hands Waterboy-style, run back, perform 10 burpees, run to partner, run back, etc. to 1 burpee)
Plank for 6
Dying cockroach (IC) x35
Flutter kicks (IC) x35

Walk to 25m from 100m Starting Line
Prisoner Squat 11’s with partners starting 50m apart
Plank for 6
20 count
Dr. W’s (IC) x15
Superman (IC) x10
LBC (IC) x35

Lunge 11’s with partners again 50m apart

Mosey to the Foundry
1 Cycle through stations 30 sec work and 15 rest b/t stations
Pull-ups
Dips
Merkins
Pull-ups/low rows
Merkin Bulldogs (Derkins pushing backwards into a crouching position)
Plank
LBC’s

Mosey to the Flag
Al Gore for 60sec

Mumble Chatter:
“Please no Al Gore” – Kimchi after round of Burpee 11’s
“Hawg is probably barefoot doing Yoga at the Peristyle with the ladies” – as we mosey back to the flag, “Yeah he likes to be in touch with the earth”
“We had a team manager for our high school football team that always had a purple arm and everyone got mono” – OSHA

Announcements
Northshore Night Run tonight
Bring gloves for Foundry Workout on Wednesday – cinder blocks in-store

Shout-Outs
Family with multiple health issues and baby on the way (Kimchi)
People looking for jobs
Peace in our country and world
Those suffering from cancer
Tool’s family
Other requests that YHC may have forgotten here, but the Good Lord heard

Seven PAX posted on an extremely hot morning. Lots of stops at the water fountain were needed along with an “Uptown” beat-down on YHC’s Saturday VQ.

Disclaimer then moseyed to the great lawn:

SSH x25, MC X20, IW x20, PP x20, Hillbillies x20, Parker Peter x20 & Seal Jacks x25

After the nice warm-up we lined up at the trees for 20 half-burpee-plankjack-merkin-supremes (do 5 then run to the other trees). T-claps to Rudy for keeping his demonstration & explanation requests under 10.

We hit the water fountain then circled back up on the great lawn:

Plank MC x20, Lunges x20, Plank PP x20, Lunge Climbers x10, Squat-to-Squat Jumps x20 (w/ the obligatory horrible cadence)

Back to the trees for 20 half-burpee crossfit merks (do 5 then run to the other trees)

Hit the water fountain again then circled up for the Burpee-Merk Pyramid. We tackled these descending thanks to Out for Justice (10 Burpees with 55 Merks).

After another round at the water fountain, we moseyed to the front of the museum:

RLSU x25, Dips x20, Water Break, LLSU x25, Declining Parker Peter x15, Derkins x8, Water Break, Right Leg-up x15, Left Leg-Up x15.

One more water break (absurdly hot at this point) then we moseyed to the low wall behind the statue garden:

Bulgarian Split Lunge L x15, Incline Merkin Left Leg Up x15, BSLR x15, IMRLU x15

More water then to the shadiest spot on the great lawn:

LBC x25, Dolly Ups (Leg up then Dolly) x15, Flutter Kicks x15, Dying Cockroach x15, Real Freddie Ms x15. T-Claps to Hawg for some solid vocals.

Plank-o-rama: Plank Walk x15, Right Arm Up, Left Arm Up, Elbow Plank, One Arm Elbow left then right and finished with MI for 15 seconds

Back to the flag for count off, name-o-rama and a rambling, incoherent prayer (hopefully not due to the early signs of heat stroke)

Who wants to start Saturdays at 5:30?

 

The week ending on 7/9/2016 was a very tough week for me – as I’m sure it was for you as well.  Innocent lives were wrongfully taken.  2 nice men and five police officers tragically lost their lives.  These men were great fathers, husbands, brothers & friends.  This was my first time leading our F3 workout here in New Orleans.  It weighed on me to dedicate our workout to these lives lost.  Below is what we compacted into a one hour workout:

Session 1

Side shuttle hops – 40, Imperial Walker – 25, Crunches – 30, Peter Parkers – 25

Session 2

4 sets of 10 jump ups at the water fountain

Session 3

2 sets – 6 stations at the workout area with machines.  burpees, pull-ups, dips, push-ups, jumps, chin-ups

Session 4

1 mile indian run

Session 5

3 groups – Tooth fairy workout on the steps.  Alternating feet.  Crunches.

When we arrived back to the flag – we stretched for 3 minutes straight to end the workout.

I felt it best to observe a moment of silence to all the recent tragic events.  Praying for their families and asking God to give everyone in the U.S. the strength to see others in the same light – as one race – the human race.

Welcomed again by the South Louisiana heat and humidity 10 naive veteran F3ers showed up for YHC’s Mothership Q.  They were welcomed with the question, “If we can accomplish something never before done in F3 History would you spare an extra 10 minutes?”  To which Shorty gave a definite affirmative, but Douille replied, “Maybe 8, but not 10.  Did you check the history on this?”  I actually had not, but assumed that no other Q could be this stupid to try 6 Route 66’s in one beatdown, could they?????

Disclaimer

The Thang:

Mosey to the Museum steps:
Side straddle hops (IC) x 30
Arm circles (IC) x 15Circle arms (IC) x 15

Route 66 #1 – Squats (using light posts in front of museum)
Plank and wait behind museum banner

Mosey across Wisner and Bayou St. John Bridge to Shell Station
Route 66 #2 – Squat jumps (using old light posts along Esplanade to Fortier Park)
Plank and wait in park

20 count

COP – Pusherama-mama
Merkins (IC) x 10
Dr. W (IC) x 10
Diamond merkins (IC) x 10
Box cutter (IC) x 10
Werkins (wide merkins) (IC) x 10
Boats or Hollow Raises (IC) x 8
Slow merkins (IC) x 10
Super man (IC) x 10
20 sec count

Route 66 #3 – Lunges (using old light posts again, return back on Esplande)
Plank and wait

Mosey to COP behind museum banner – Short Plankorama-mama
Side plank arm raises (IC) x 15 switch and repeato
LBCs (IC) x 20
Dancing chilcuts (IC) x 10
Flutter kicks (IC) x 20Slow merkins (IC) x 10

Route 66 #4 – Smurf jacks (using light posts to return to museum steps)
Water break
Calf raises on museum steps (IC) straight x 10, toes out x 10, toes in x 10
Bench dips (IC) x 10

Route 66 #5 – LBCs (using light posts to museum banner)
Plank and wait
20 sec count

Route 66 #6 – Merkins (using light posts back toward museum)
Water break

Mosey to the Flag
YHC told repeatedly “You suck” and answering “I know, I hate myself right now”

Announcements:
Uptowner Workout at Pontiff starting next Friday
Marine Corp Band and Fireworks in park on Sunday
NOTC 2-miler in park on 7/20
NOLA F3 at Zephyer Game 8/9
NOLA F3 Ruck 11/11

Shout-Outs:
Mr. Awesome’s wife (Jen) vision problems
Tool’s son (Brady) away from home for a few months
All our brothers and families traveling

Nice turnout at the Mothership as storm clouds brewed above.  Several of the Pax started to wonder if the disclaimer covers lightning strikes.  I’m no lawyer, but the disclaimer seems airtight to me.  JV and YHC each planted a flag in the hardest, driest piece of ground on the gulf coast, I said the obligatory disclaimer, and we were off.

The Thang

Mosey to the great lawn for the warm-up.  Just slightly soggy.  SFx was wishing he was Q so he could lead burpees in the corner with the sprinklers.  He’s sick.  We moseyed to the other end for   SSH IC x 37; DQ IC x 13; Merkins IC x 17; Squats IC x 31;  Dying Cockroach IC x 37

Mosey to the Refinery.  We circled up in the tall, seedy grass next to the equipment for Burpeefest. 1 minute = 12 burpees + whatever time is left for recovery.  5 sets.

Next each man took a station at the refinery for a tabata-esque workout.  20 seconds all out followed by a 10 second recovery as you rotate to the next station – 17 stations: Pull-ups, Bernies, Pull-ups, Dips, Dips, Channing Tatums, Tatum Channings, low-bar pull ups, Squat thrust pull-ups, Box Jumps, Box Jumps, Pole Dancer, Pole Dancer, Squats, Squats, Rows, Muscle-ups.

Mosey to the prison bars outside of the Tad.  Hop up on the ledge and grab some metal.  3 sets of calf raises IC:  Regular x 25, Toes In x 24, Toes Out x 25.

The gate to the Tad was open so me moseyed by to check it out.  There was a security guard outside and the ramps were taped off with caution tape.  We are obviously not welcome anymore.  From there it was a disappointed mosey to the Track.  Along the way I led the Pax through some Marshlands.  Anyone that followed me gained some extra weight on their feet in mud and water. YHC is 2 for 2 this week.  Two Qs and I led the Pax through a marsh at both.

We lined up for an Ark loader across the infield: Bear Crawl 50 yards, Winston Jameis 25 yards, Jameis Winston 25 yards, Burpee Broad Jump x 10, Duck Walk 25 yards

Just a little bit of time left for a SFx 220 special.  SFx led this exercise the first time he Q’d.  Not sure if it has been done since.  #LongOverdue.  Partner one sprints half way around the track while Partner 2 jogs across the field to meet him, then switch.  Repeat.

From there it was a long mosey back to the flags.  Surprisingly both flags were upright.

NMM

Great crowd today despite several of the regulars being out.  T-claps to Mav for squeezing as much of the workout in as he could before he had to head out to his son’s 8:00 baseball game.  T-claps to Radar for wearing a sweatshirt in June.  T-claps to Bubba and Douille for their Track Prowess.  T-claps to everyone for the Tabata workout at the refinery.  That went much smoother than I thought it would. I always enjoy the opportunity to lead at the Mothership.  Thanks for putting up with me.

 

Thanks to all the Pax for posting to one of our first really hot workouts of the Summer season.

Themed workout with several quotes revolving around “Don’t Quit”

The first of many quotes was from the late Muhammad Ali, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.”

COP: Warm-Up

Arm Circles 15x each way

Imperial Walker x20

Side Straddle Hop x20

Plank 1:00 minute

COP: Museum:

Burpees x45 – while partner bunny hops up the stairs

Dips x 60– while partner bunny hops up the stairs

Squats x 60 – partner bunny hop up the stairs

Mosey with a break to Zombie Walker the final 50 yards to the foundry

COP: Foundry: 

Normal circuit with with the additional of a climb up a 45 degree pole.  It works better when the pole is dry.  It was wet this morning and led to more slipping than climbing.

After another awesome quote from a random guy I found on Google who is pretty good… we did the Partner Carry.  FNG got his name from rockin this one. He is now Frack Sack.

COP: Mucho Chesto

Headed to the boat dock or some Mucho Chesto while our partner planked and waiting.

Then back to the museum for our final quote and then a backwards bear crawl up the side steps.

We finished with Mary… and threw 5 burpees in to celebrate that Pax figured our the theme.

 

 

Today is YHC’s 22nd anniversary: yep, on June 4, 1994, JV was made eternally happy. To help PAX remember that date (and also lest YHC ever forget), YHC drilled that date and anniversary into their heads (and arms and legs and cores).

So in honour of 6-4-1-9-9-4, a set of 33 burpees: first 6, then 4, then mosey to the Great Lawn for another 1, then 9 more, then 9 more, and then finally 4 more. Mosey to football field (that’s now a baseball field):

A round of Marriage, to emphasise 6-4-9-4 or 22 years:
Merkins 22 xIC
Austin Ass-Kickers 9+4 xIC
Ranger Merkins 6+4 xIC (note to self: great for upper back)
Russian Twists 22 xIC
Iron Hulk (merkins and air presses in ratio 1:4): 1 to 10 for merks (4 to 40 for APs)
Alternating Shoulder Taps 22 xIC
Groiners (merkin, then thrust feet to outside of arms): 6+4 xIC
E— Er… (couldn’t think) but Every Girl loves Diamond … Merkins: 6+4 xIC

Drilling 6-4-9-4 takes practice. So after a nice 22-count pause:
60 yards of Bear Crawls, then 9 LBCs, then 40 yards of Crab Walk, then 4 Dying Cockroaches.
60 yards of Duck Walks, then 9 LBCs, then 40 yards of Frog Hops, then 4 Dying Coackroaches.

To remind the PAX that every marriage has its ups and down and lots of time just running around, a celebration for YHC’s 22 years of marriage. After a mosey down Roosevelt Mall (where Hawg found us) to the beginning of the benches:
Mosey to first bench for 1 incline merkin, then mosey back for 1 derkin;
Mosey to second bench for 2 incline merks, then mosey back for 2 derkins;
Etc., Etc. to sixth bench and back
Then it was supposed to be one finally short mosey to the first bench and back for one final set of incline and decline merkins–for a total of 22 incline merkins and 22 derkins. But TClaps to Rudy and Radar who moseyed to the 7th bench for their last circle. After all, they weren’t celebrating their 22nd today.

After a mosey back to the Great Lawn, time for a short round of Mary to celebrate our marriages:
Wife Pleasers with shoulders off the ground: 6+4 xIC (TClaps to Side Effects who just wanted to keep on going and going and going)
Hello Dolly: 22 xIC
Rosalita: 22 xIC
Wife Pleasers with shoulders on ground: 9+4 xIC

Mosey back to the Flag for Namorama and prayer in thanksgiving for our wives. YHC, Jingle Vader

Ten veteran F3ers surfaced through the holiday weekend gloom to out-do “The Greatest Spectacle in Racing” (The Indianapolis 500).  YHC mentioned the tough decision to theme the beat down after the 500 or the College Lacrosse Final Four.  Rudy wanted to search for sticks quickly to avoid the racing and Yankee wished he had hit snooze, but the clock hit 6:30…

Disclaimer

Mosey to the Foundry
COP – Side Straddle Hops (IC) x 33 (The number of cars in the 500)
Pull-ups (Race OYO) x 19 (First race in 1909)
Merkins x 09 (OYO)
Pull-ups (Race OYO) x 09
Merkins x 19 (OYO)
COP – Imperial Walkers (IC) x 33

Mosey to the Track
Lap 1 – 100m Bear Crawl – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6 (this is the 100th running of the Indianapolis 500 and total distance on the “lap” was 500m)
COP – Flutter Kicks (IC) x 50 (100 reps)
30 sec Count
Lap 2 – 100m Frog Hop – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – LBC’s (IC) x 50
Lap 3 – 100m Duck Walk – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – Dying Cockroach (IC) x 19 and Dr. W’s (IC) x 09
Lap 4 – 100m Bound – 100m Mosey – 100m “Sprint” – 100m Mosey and Plank for 6
80m Sprint

Mosey to 2 Non-working Drinking Fountains
Plank for 6

Mosey to the Great Lawn
Al Gore for 6 plus 20 seconds
COP
Slow Merkins (IC) x 10
Supermans (IC) x 10
Slow Merkins (IC) x 5

Mumble Chatter
YHC faced many questions on whether he had tested out these exercises and clearly he had not thought them through let alone tested them ahead of time.
Yankee was thankful that YHC modified and did not add Burpee Broad Jumps.

Shout-Outs
Kim Chi’s friends wife – bile duct cancer
The recent high school graduates
Side Effects Father-in-Law with Melanoma