F3 New Orleans

Tag: Mothership

  • Bongo’ VQ.

    Good beat down.

    Bongo:

    Mosey to Green Lawn:
    25 — SSH
    20 — Peter Parkers
    30 — Arm Circles
    25 — Dying Cock roach
    Museam Pond
    3 sets of 10 calf raises on brick ledges
    3 sets of 10 squats??
    Mosey to Practice Track
    2 sets of 800M (2 laps) run the straights jog curve with break in middle
    Core exercise on field
    15 X-Cross Sit up
    Plank position hold and 1 set of 5 leg lifts (each leg) in middle
    Maverick:
    Started with a sudden change of 10 burpees
    Mosey through the park
    Did a bear crawl / ring of fire / mucho chesto compilation
    Mosey to the foundry
    Standard circuit
    then Partner 1 dead hangs while Partner 2 does 100 crunches. If the the hanging partner falls of the bar, the crunching partner stops until his partner is back on the bar.  Got this from the men in Nashville last week.
    Mosey back to flag..

  • “Two…is the loneliest number since the number one”

    T-Claps to most pax who went to Baton Rouge today to provide assistance that is much needed.

    2 pax posted at the Mothership to keep the momentum alive and made the workout up on the fly.

    Despite the small numbers we made it intense.

    Mosey to the foundry – 2 curcuits of pull ups, dips, squats rows, monkey bar traverse, crunches, and plank.

    Mosey to the museum.  11’s! Starting with one dip at the fountain and 10 burpees at the top of the stairs.  On with the 11s.

    Mosey to the great lawn and Mary until the end.

    Good stuff.

  • Nostra-damn-us

    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.

     

     

     

     

     

  • Mixing the Purple Gatorade

    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

  • Up, Down Then Drink

    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?

     

  • Ledge-O-Rama, Ledge Love, Lots-O-Ledge,….

    Fourteen of New Orleans’ finest came out to City Park this am to strengthen our bodies and minds. The sun was up and so was the temp which meant we were in store for a sweaty morning. Right before launch, YHC informed the PAX that the workout would have less running and take it easy on the legs since we’ve had our share of two-legged exercise this past week and will the next. Disclaimer…then off in a mosey to the Great Lawn for a warmup.

    Pre-Thang:
    SSH x30 IC
    Arm Circles x30 IC
    Shoulder Taps x20 IC
    IPW x20 IC
    Sqaut Kicks x20 IC
    Reposition for Bear Crawl across the Great Lawn

    Mosey over the the Sculpture Garden ledge to start the Thang. YHC informed the PAX this would start the ledge-o-rama themed workout which would involved lots of concrete around the park.

    Ledge #1:
    Box Jumps w/step down x10
    Dips x20
    Inclined Merkins x30
    Rinse and repeat

    Mosey to the Museum for Ledge #2:
    Pair up for a few Dora (Dura??) circuits. Cumulative count with one PAX doing specified exercises while other PAX run to steps, bunny hops up each step and back to ledge. Keep a running count for:
    200 Hip Slappers
    100 Side Step Up w/Knee Up (50R, 50L)
    100 Dips

    Grab water and line up for Indian Run up and down Lelong Dr. Lots of cars and people so we opted for the sidewalk. Not the prettiest Indian Run but it worked. Once back, the IR turned straight to a mosey headed for the Big Lake ledge. Once there we lined up for a core focused COP. Ledge#3:
    Peter Parker Inclined Plank w/alt foot taps to top of ledge x20 IC (not official name for these??)
    Russian Twists x25 IC
    Hip Thruster-R x20 IC
    Peter Parker Inclined…. x20 IC
    Hip Thruster-L x20 IC
    It was sunny, hot, and lots of glare from the water so YHC forgot to introduce a round of Knee Drive Holds that were on the itinerary.

    Mosey back to water fountain, then to museum steps for a some more interaction with concrete. Round#4:
    Ascending Merkins, aka Tooth Fairy, aka Elevator???, aka Stairway to ???….
    Increasing Merkins on each step: x1,x2,x3….up to 11. Total count was 66 Inclined Merkins

    Mosey toward the flag with a pit stop at Popp’s Bandstand more masonry fun. We only had a minute of two left so YHC had to abbreviate this drill from five rounds to three. After explaining and being gullible enough to give a complete 3 burpee demonstration, YHC led the PAX into a quick Round#5:
    Jump up high ledge of bandstand, knock out 3 Burpees, run down other side and back to high ledge. Repeat twice with descending burpees then run to flag and plank.

    Announcements included reminder about NOTC Wed night race on 07/20 that we are sponsoring. Also, Wed am needs Q for Foundry workout. Reminder to hydrate before, during, and after workouts. T-claps to Bubba for getting those snazzy F3 business cards made. We’ll have some at the race on Wed as well as some of the morning workouts. Prayed for those travelings, YHC’s son, special intentions, along with and end to the violence and racial tensions throughout the nation and rest of the world.

    Good turnout for coffee afterwards with top notch service from our favorite waiter, Mike.

    Thanks for letting me lead this morning.

    Tool

  • To Our Fallen Americans

    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.

  • Highway to Hell

    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

  • The Thunder Rolls

    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.

     

  • We never quit, just ran out of time

    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.