Tag: Mothership

  • Qs Wild

    11 Men gathered around the flag, patiently watching their watches waiting for the arrival of Sparky for his VQ. Tick tock tick tock go the watches. Beep say the watches, 6:30 it is. Time to go. Shorty takes the lead for a game of “Qs Wild”, and leads us off with his disclaimer on behalf of the group.

    Shorty’s Warmup: Mosey to the lawn.

    • Low Slow Squat x20
    • Oh, look.  Yankee’s rolling in.  Still no Sparky
    • Shoulder Taps x20
    • Murkin Shoulder Taps x??
    • SSH x20
    • IW x20

    Tag-out to Side Effects

    SFX 11s: 11s across the lawn.  Derkins from the benches on one side, Dips from the benches on the other.  YHC barely managed to avoid getting lapped by Shorty.  #tclaps for setting the pace.

    Tag-out to Kim Chi

    Kim Chi Pre-VQ: Next week, Kim Chi has his VQ at the Mothership.  Today, he gets thrust unprepared into the role.  Takes us on a “Last Man Up Run” (otherwise known as an Indian Run to YHC who had no clue what KC was talking about).  Off to the Foundry.  At the Foundry PAX line up for:

    • Pull-ups
    • Dips
    • Squats
    • Rows
    • BigBoy Situps
    • Bars

    Everyone cycles through all the stations, planking ahead of pullups.  Pace set by Pullup (AMRAP).  Maverick might still be going.  #tclaps for setting that example!

    Finish with a 90 degree hang-off.  #tclaps to Cowbell for outlasting SFx

    Tag-out to Maverick

    Maverick Circle of Misery: Mosey to a shady spot by big lake.  Looks pleasant.  Its not.  Pairup.  PAX #1: alternate 5 burpees, 5 Russian Twists waiting for PAX #2.  PAX #2 run the boardwalk loop, 20 box jumps out over the lake.  Switch-up.  As revenge for this misery, the boardwalk jumps up and takes its vengence on Maverick.  Maverick seems to be ok still.

    Tag-out to Rudy

    Route 66: Mosey to the fountain.  Heisenberg chooses Murkin’s over Squats as the exercise.  So PAX is off for Route 66 Murkins on the main drag.  1 at first lightpost, 2 at second, till we reach the end 11 stops later.  Rudy politely calls the PAX back to the fountain to restart after a serious whiskey-dick effort on the way to stop #1.  Seriously guys?  10 lightposts out, return for the 11th stop back at the fountain.  11 murkins then plank up.

    Tag-out to JV

    6 MOM with JV: Finds the longest, wettest grass possible, plants PAX on their 6s.

    • Dr. W x12
    • Flutter Kicks x20
    • YTW x20 (how can such small motions hurt so much?)
    • Pray to the Stars (kneel, lean back, hold, scream in agony)
    • Plank and hold
    • (I think there were 2 other exercises in here)

    Mosey back to the flag

    Much mumble-chatter suggesting that Q tag-outs seem to bring out the best (or is that the worst) from everyone.

    Welcome to our FNG, who’s name went from Botched to Triple D to Sand Bags before ending with Fun Bags.

    Close with a prayer.  YHC thanks the PAX for being an inspiration, thanksgiving for the gift of another day and the guidance to use that gift wisely.

  • A Dirrr-TAY McDeuce with a side of Tabata

    Beautiful morning – 60 degrees and cool.

    A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.

    First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20

    Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
    Squat Jumps
    Pushthroughs
    Mat Jumps

    4 min each activity.

    Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy

    Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
    Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
    Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
    Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
    Last COP:
    Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12

    No time for the Foundry after that long DIRTAY MC DEUCE.

    Long Mosey back to the flag – finished 2 minutes late — sorry.

    Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
    Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!

    Peace-
    RY

  • Birthday Bash

    With Northshore Launch, YHC was wondering who’d show at the AO. No worries: with birthday balloons and posters across the way, the faithful appeared. After the statement of the obvious (Disclaimer), we moseyed around the Great Lawn for The Thang.

    Round One

    Burpees 5 OYO
    Squats 25xIC
    Burpees 5 OYO
    Hill Billies 25xIC
    Peter Parkers 25XIC
    [Something else YHC can’t remember.] The PAX later confessed to relief that Q was not planning to rack up 54 burpees: it’s only because he wasn’t thinking clearly.

    With a PAX of eight, pairing was a natural. A long mosey to Roosevelt Mall for some staggered Route 66 fun. We split up four to each row of benches, and then each split into two pairs on each side.

    Round Two
    At each bench, a set of Incline Merkins, a set of Tatum Channings and a set of Channing Tatums (Q was feeling random: each pair could decide whether to start with left-leg step ups first or instead right-leg step ups first): first bench, one of each set; second bench, two of each set; etc. all the way to 11 of each set at the 11th bench.

    Round Three
    The Q had mercy: for the return trip down Route 66, the count was reverse. At each bench, a set of Decline Merkins and, for particular pleasure (NOT), a set of full Sit-Ups (feet on benches): first bench, 11 of each set; second bench, 10 of each set; etc. all the way (barely surviving) to 1 of each at the 11th bench.

    Round Four

    Time for some rest (not really): Mosey to the north wall of Delgado Museum (QHC is that old; NOMA is for young bucks) for a scenic view: the People’s Chair for a minute 40.

    Round Five
    After a shake-out, mosey to the Lichtenstein Fountain for some dipsy doodles: first, 20 double-slow dips IC (odd counts to go down, even counts to go up); and then 20 regular dips IC (two dips per count). Your Q wasn’t thinking: he should have done ultra-slow dips (one full count to go down, one full count to hold down and then one full count to come up). Next time for the DownPaiNment.

    Round Six

    Mosey for some Mary on the cool dewy lawn in the shade. Started with a birthday count: 54 LBCs IC. After mubble-chatter whether each would be a birthday count, Q had mercy (and not much more steam): 20xIC Hello Dolly, 20xIC Dying Cockroach, 20xIC J-Lo, 20xIC Flutter Kicks, and 20xIC Iron Cross. With a tip to Shorty, the PAX ended with some balancing: 20 count balancing on each leg while stretched out (or not) like a T.

    Mosey to the (real!) Flag for announcement, birthday wishes and prayer of thanks, and then off to Coffeerama. Thanks to the PAX for a great birthday present.

  • A Trip to NOMA

    Here’s what we did.  Sorry for the short BB, but time is of the essence.

    DISCLAIMER

    The Thang

    COP #1 (Warmup)

    20 IC x Seal Jacks
    20 IC x Imperial Walkers
    20 IC x Peter Parkers
    20 IC x SSH
    20 IC x Hillbillies
    20 IC x Parker Peters

    Mosey over to a ledge, and line up.

    COP #2

    15 IC x Channing Tatums (a.k.a. Right Leg Stepup)
    10 OYO x Right Leg Ledge Squats
    20 IC x Low Slow Dips
    15 IC x Tanning Chatums (a.k.a. Left Leg Stepup)
    10 OYO x Left Leg Ledge Squats
    20 IC x Regular Dips

    Mosey to NOMA, and partner up for the next few exercises.

    Dora 1-2-3: Pax 1 performs AMRAP to hit the exercise goal while Pax 2 performs hop up to the top of NOMA, and runs back.  Flap jack until goal is met by the teams.

    100 reps: Merkins
    200 reps: Hip Slappers
    300 reps: Squats

    I don’t think the Pax will visit NOMA again after this one.  Mosey over to the #Foundry.  Exercise progression as follows:

    Pax planks up for the guy ahead of him to finish his pullups, then follow the leader:
    10 x Pullups
    10 x Dips
    10 x Full Sit-up
    10 x Chest Pulls
    Monkey Bar over to the Plank Line

    Only had time for one round thru.  Hand off to Chewy for some #Qtraining. Tclaps for leading!

    COP #3:

    10 IC x Overhead, Straight Arm Air Squats
    10 IC x Right Leg Side Lift Kicks
    10 IC x Left Leg Side Lift Kicks
    10 IC x High Plank Shoulder Pulses (works them cobra back muscles)
    10 IC x Superman (On Stomach) Overhead Arm Lifts
    10 IC x Superman Side Arm Lifts
    10 IC x Superman Close Side Arm Lifts

    Times up… back to the flag for Nameorama, Shoutouts, and prayer.

  • The Classic Triangle Builder

    Five determined (and thankfully patient) veteran warriors gathered with one FNG to wade through the crowds of runners, spectators, and “runners” of the Crescent City Classic (Shorty, Cow Bell, Roots, Bad Moon, and others? – you easily could have joined us and still run the 6 miles).

    We established home base and made our presence known by planting the Red, White, and Blue next to the Peristyle, YHC gave the disclaimer and we were off.

    Mosey for about 50 yards to the south end of the Great Lawn to give late arrivals a stationary target.

    Circle Up
    Side Straddle Hops (IC) x 35
    Imperial Walkers (IC) x36
    Pickle Pounders (IC) x20 (for Amnesty who stayed home)

    Mosey to the Foundry (joined by our 7th participant of the morning – Little Pig)
    PAX OYO Circuit: 40 Pull-ups (modified as necessary) and 50 parallel bar dips

    Mosey to the drinking fountain on Roosevelt Mall (so the Catholics that fasted yesterday could get some extra fluids)
    YHC started hobbling on his right leg (apparently I cannot do pull-ups without straining a quad!!) so all additional workout plans were modified accordingly and PAX had extended plank and wait times.

    Route 66 with Hip Slappers (OYO) along Roosevelt Mall Benches (we probably got some strange looks from passer-bys, but were too focused on making loud slaps to notice)

    Mosey to the Track
    100m Sprint…… of Bear Crawl

    Mosey back to Roosevelt Mall
    Route 66 with Decline Merkins (OYO)
    At the end of which PAX member told a passer-by “Good Luck” and in return “Thanks and good luck with whatever you are doing!”

    Mosey to NOMA Side Steps (quick detour to greet Wombat who was working the Classic)
    Divide in two groups:
    1) LBC’s (OYO)
    2) Ascending Modified Tooth Fairy up the NOMA Side Steps

    Mosey to Great Lawn
    6MOM:
    Dr. W (IC) x 12
    Superman (IC) x 12
    Dying Cockroach (IC) x 24
    Dancing Chilicuts (IC) x 12

    Mosey to the Flag
    Number-off and Nam-o-roma

    Announcements:
    4/1 – F3 Apparel orders due – we only have 2 orders so far, need 12
    4/1-2 – Hogs for the Cause- many of our boys are participating
    April 16 – Mud Run in BR
    May 7 – The North Carolinians are coming

    Prayers:
    Easter Weekend and that we would all focus on the 3rd F especially this weekend with family and church family

    Parting Thoughts:
    YHC apologizes to the PAX for what felt like a slow moving and dispirited workout.  Hopefully, “Torture on the Track” will be back on in 4 weeks.  See ya’ll in a few weeks!

  • Bracket Busters

    17 underdogs posted at the Mothership and left victorious after a #downpainment in March Madness.  Welcome Igloo from F3 Hickory.  YHC was inspired by the hope and determination of the Cinderella teams in the NCAA basketball Tournament.  After a short introduction and disclaimer we were off to the museum lawn.  Along the way we picked up Mike, our friend and favorite waiter, from Morning Call.  Mike even joined us on the first exercise of the COP.

    Game 1:  UALR 85 – Purdue 83 (2 OT).  In honor of the Trojans from Little Rock, we spelled out UALR in for our warm-up COP.

    • Un-Straddle Hop (SSH IC on one leg) Right Leg x 21, Left Leg x 21
    • Alternating Shoulder Taps IC x 22
    • Low Country Crab IC x 21
    • Rosalita IC x 21

    Game 2:  Yale 79 – Baylor 75.  In honor of 12th seeded Yale’s upset of the 5th seeded Bears we gathered around the fountain for a modified Dan Taylor that we named “The Handsome Dan” – 1 left leg step-up, 1 right leg step-up, and one squat.  Escalate until reaching 12 left leg step-ups, 12 right leg step-ups. and 12 Squats.  Lots of mumble chatter about not rooting for upsets in the tourney after this.

    Game 3:  Stephen F. Austin 70 – West Virginia 56.  Did anyone see this Giant Leprechaun that dominated West Virginia?  Tom Walkup, led the 14th seeded Lumberjacks to an impressive victory over the 3rd seeded Mountaineers.  In hopes of building the type of strength and power that Walkup and his beard exhibit, we performed a set of (Lumber)Jack Webbs to 14.

    Game 4:  Hawai’i 77 – California 66.  The native language of Hawai’i has 12 letters and something that looks like an inverted apostrophe called an Okina.  The Okina represents a glottal stop (or very, very brief pause).  We used the Okina after we finished ten (Lumber)Jack Webbs, as Jingle Vader counted down from 13 (Hawai’i’s seed) to help us recover and prepare for the next 4 sets.

    After our (Lumber)Jack Webbs we moseyed to the Foundry.  There we worked on our ability to hang on the rim.  We want to be prepared once we get there.  Everyone found a place to do pull-ups or rows and did one set to exhaustion.  Once exhausted we all met up by the water fountain.

    Games 5-7:  Wichita State 65 – Arizona 55, Gonzaga 68 – Seton Hall 52, Northern Iowa 75 – Texas 72.  Three 11 seeds won in the first round this year.  In their honor we moseyed to the soccer field and did Elevens from penalty box to penalty box with Burpees and Merkins at each end.  Rudy thought that he should be exempt since his Fighting Irish were the only 6 seed to beat an 11.  T-claps to Jingle Vader and Bubba for a very impressive showing.

    During our Mosey to the Great Lawn we stopped by the Sculpture Garden Flowers and did box jumps as we waited for the Six.

    Game 8:  Middle Tennessee 90 – Michigan State 81:  YHC picked Michigan State as my champion, so my bracket was destroyed on the second day of the tournament.  I thought it would be fitting to save the most soul crushing Game until the end.  The mascot for Middle Tennessee is a winged horse named Lightning.  In hopes that someday someone will nickname us “Lightning” we worked on our sprints – 15 across the great lawn with a couple of strategically placed Okinas.  T-claps to Douille, for being out in front on most of the sprints.  T-Claps to the rest of the PAX for occasionally catching up to him.  OSHA did a couple of impersonations of Bryce Drew’s head first slide after hitting the game winner against Ole Miss in 1998, however, the PAX was too tired to mob him.

    Mosey back to the flag for the COT.

    Naked Man Moleskin

    Today’s workout focused on the hope and persistence involved in reaching our goals.  In Phillipians 4:13 Paul said “I can do all things through Christ who strengthens me.”  Christians often use this verse in the context of athletics, but it is applicable to all parts of life.  It is a verse the provides hope and encourages us to persist.  T-claps to JV for his persistence over the past several months.  We have all witnessed the dividends his persistence has paid, e.g. his first place finish in today’s 11s.

     

     

     

  • Iron Was Sharpened

    It was a lovely Saturday morning and eleven men answered the call to get stronger. The best way to do that is to take on the Foundry. DISCLAIMER, let’s step…

    COP in front of the museum:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey…

    As we pulled up to THE FOUNDRY, J-Diddy was waiting for his dad to workout so he joined the pax for one circuit; line up in the plank and follow the leader:
    -Pull-ups x 10
    -Dips x 10
    -Rows x 10
    -Traverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in the two corners
    All were spent after the first circuit…but time to Rinse and Repeat

    Time is getting short, let’s mosey to the Great Lawn for some Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -some Superman/Boat
    -J-Lo’s x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up, sprint to the flag.

    Countoff, Namerama, Announcements, Shoutouts, a prayer and some F2 at Coffeteria…til next time…

  • Endymion Run

    Disclaimer

    Warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)

    …Capped off the warmup with a 2 minute Plankjack/Merkin routine to the song “Mardi Gras Mambo” to get the PAX in the festive spirit. Plank position with a plank jack every time “Mambo” was sung and a merkin each time “New Orleans” was sung.

    Mosey to the stone bridge crossing Bayou Metairie and over to the shelter near City Park Ave. to grab some bench. This included a round of 8 high intensity exercises with a 10 second rest in between. We decided to bump the normal Tabata timing from 20 seconds to 50 seconds to pay homage to the 50 year anniversary of Endymion. This was a bit long for some of the exercises but it helped bring the sweat:
    Round 1: Box Jumps
    Round 2: Declined Merkin
    Round 3: Right Leg Step Ups
    Round 4: Dips
    Round 5: Left Leg Step Ups
    Round 6: Hip Slappers (in Declined Plank)
    Round 7: People’s Air (People’s Chair with Air Presses)
    Round 8: Inclined Merkins with alternating leg taps to bench

    From there a parade bound Mosey to Orleans Ave where we ran along the route. Lots of parade goers getting geared up for the big day so it made it interesting. T-claps to Yankee for being our public relations guy and EH-ing along the route. Pit stop on the neutral ground past Carrollton for a COP led by Amnesty.
    Push-o-rama:
    -Merkins x 20 IC
    -Diamond Merkins x 5 IC
    -Wide Merkins x 10 IC
    -Staggered Merkins x 10 IC (each way staggered)

    Mosey back down Orleans Ave. Great Lawn

    Mary under Persityle capped off with Mardi Gras Mambo squats.

    Prayed fro Bubba’s wife, OSHA’s wife, RY’s aunt, SFX’s dad, as well as the safety of everyone enjoying the Mardi Gras festivities this season.

  • 60 Minutes of Joy in City Park

    Eleven hardcore veterans of F3 subjected themselves to 60 minutes of painful joy in City Park even with the realization that it may cause days of soreness.  YHC’s bad reputation may no longer hold the power it once did so he endeavored to reestablish the fear with…..

    The Thang:

    Mosey to Great Lawn
    Imperial Squat Walkers (IC) x 30
    Bear Crawl to one side of LawnCrab Walk back to middle of Lawn
    Mosey to the other side of Lawn
    Squat Ladder: Run to opposite side of Lawn (the width, approx 50 yards) and perform 20 squats, return to start and perform 19 squats, repeato until perform 1 squat

    Mosey to The Foundry
    PAX divided into the following exercise stations:Pull-ups (Modify: Jump chin to bar and slow drop) (OYO) x 10 (Exercise Station Timer)
    Bar Dips
    Lunges
    Low Bar Rows
    Hip Slappers (Modify: Feet on bench w/ high 6)
    Hanging bar kicks (Modify: Hanging knee-ups)
    Merkin Bulldogs (YHC Original – decline merkin – push backwards and bend legs, head moves in a circular motion)
    Plank
    Plank
    LBC
    LBC
    Everyone through the rotation 2 times

    90 Degree Arm Hang for time x2 – Tclaps to Sparky for outlasting the PAX twice

    Mosey to the water fountain

    Mosey to the Museum Steps
    Divide in 3 Groups for:Calf Raises on Steps
    Rocky Balboa
    Ascending Tooth Fairy (Merkin on each step, 1 on 1st, 2 on 2nd, 3 on 3rd, etc. to 14th Step)
    Rotate when Tooth Fairy Group finishes

    Mosey to the Great Lawn
    Dr. W (IC) x 13
    Dancing Chillicut (IC) x 10LBC (IC) x 26
    Superman (IC) x 10
    Flutterkicks (IC) x 30

    Mosey to the Actual Flag (Made its first appearance in like three weeks of posting for me) Tclaps to Griswald for bringing the flag

    Announcements:
    Sacred Heart 5k on 2/27

    Prayers:
    Amnesty – Health
    RY – Aunt Julie – Health
    Bubba’s Friend – 31 week old baby passed
    OSHA and Bubba’s Wifes Health

  • 60 Minutes of Glory with the Bad Rep

    For sixty minutes of glory, six mighty men of valor slew thousands of Big Easy Fartsackers with grit, determination, and brotherhood once again, without a flag.  Apparently our normal PAX could not handle a little change in temperature or YHC is getting a bad reputation for Qing workouts.

    The Thang

    Mosey to the Pop Band Stand
    30 Imperial Squat Walkers (IC)
    30 Side Straddle Hop Burpees (IC) = 10 burpees

    Detour by the non-existent flag to see if the African American Lady in a Chevy Blazer was one of you Fartsackers!

    Mosey to The Foundry
    Partner up, rotating between working in the foundry and running approximately 300 meters to achieve the following numbers (since YHC modified the numbers there were overachievers):

    50 Pull-ups – Modify options: Round 1: Jump chin to bar with a slow drop; Rounds 2+: 3 low rows = 1 pull-up
    100 Modified Balls to the Wall – Feet up on 4 foot high bar
    100 Bar Kicks – Modify option: knee-ups
    150 Parallel Bar Dips – Modify option: bench dips

    30 Second count

    Mosey to the Side Museum Steps

    Partner 1: Rocky Balboa
    Partner 2: Modified Tooth Fairy (Bearcrawl instead of Hopping and adding another merkin at each step): 1 Merkin on 1st Step, 2 Merkins on 2nd Step, etc. up to 15th Step (120 Total)

    20 Second Count

    Mosey to the Great Lawn

    CoP for 6MoM:
    Dr. W (IC) x 12
    Dancing Chilcutts (IC) x 12
    LBC (IC) x 24
    Superman Reps (IC) x 12
    Flutterkicks (IC) x 36
    Superman Hold for about 30 seconds

    To get in the Valentine’s Day Spirit:
    Tunnel of Love x 3 crawls each

    Mosey to the Flag Sans Flag

    Idle Chatter:
    YHC said he would start bringing a Swedish Flag because maybe a dose of Socalism will get one of our Republic Patriots to remember the Red, White, and Blue!

    Shout Outs:
    RY’s Aunt Julie
    YHC’s Father
    OSHA’s Wife
    Bubba’s Wife

    T-claps to Risky Business for not giving up on the Modified Tooth Fairy despite it being his second post.