F3 New Orleans

Tag: Mothership

  • No Hawg, No Flag, but Time for Tyson

    Beautiful AM to make up for the past few weeks of rain!  54 degrees and a gentle breeze.  Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother.  Also Hotty Toddy posted 5 – well done – Tclaps brother!  It was nice to see our resident wanker post- REDFISH!    19 PAX for a Saturday beatdown.  Good times!

    Boys got together – and we took off for the Great Lawn.  Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb.  Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson.  Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5,  Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track.  At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag.  Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    Reluctant Yankee

  • Run DMC in the House

    Eleven men gathered in City Park on this pleasantly cool morning to get another F3 fix.  After the disclaimer, off we went to the Great Lawn for a warmup COP:

    SSH IC x25, Windmills IC x25, IPW IC x25, Plank Jacks IC x25, and 10 Burpees for lagniappe.

    Short mosey over to to Sculpture Garden to grab some ledge.  Box Jumps for 1 minute.  Blood was flowing at this point.

    Mosey to the Foundry for clockwise rotation of exercises alternating upper and lower body.  Goal was 10-15 of each rep:  Pull Ups, Low Slow Squats, High Dips, Lunges, Rows, and planking while in line.  T-claps to those who hit the monkey bars for extra credit.  After one round, hit the track for an 3/4 mile Indian Run veering off on the soccer field for a new twist on core work that YHC had been pondering for months:

    In lieu of 6 minutes of Mary, YHC came up with 3 MINUTES OF MARY MARY.  This was inspired by a Leonard Fournette training video (https://www.youtube.com/watch?v=iet4hgHhzvA) where he did what appeared to be a 10 minute routine in the Russian Twist position.  To add to this inspiration, YHC played the 80’s rap classic “Mary Mary” composed timeless trio Run DMC (https://www.youtube.com/watch?v=QgmyVLheqkQ).  With the PAX holding in RT position, we jammed to the music on YHC’s not so loud smartphone, with a side to side rep each time the name “Mary” was in the lyrics.  Needless to say it was a long three minutes, with most having to modify with a knee hold.  YHC envisioned this as more of a core thing but it wound up being a leg thing too.  Not the smoothest routine but it was something different.  Would have been way more “bitchin” with an old school boom box.  Lesson learned.

    Mosey OYO back to foundry for another round of upper/lower body reps.

    Mosey to Big Lake track to grab some ledge on the boardwalk overlooking the water.  Great view and great way to see the sun coming up.  YHC once again whipped out the smartphone for what would be a timed Tabata inspired group of high intensity 40 second exercises with 10 seconds of rest in between:  Round 1-Dips, Round 2-Right Leg Step Up, Round 3-Declined Merkins, Round 4-Left Leg Step Ups, Round-5 Hip Slappers, Round-6 Inclined Plank with toe taps to ledge (Spiderman style), Round 7-Inclined Merkins.  The sweat was dripping at this point.  YHC hinted that we would head west back towards the flag but pulled a fast one and headed east with just enough time for a short mosey and another round of 3 Minutes of Mary Mary.  This go round we held the LBC position and completed two crunches each time we heard “Mary Mary”.  This was a bit botched by the lack of ghetto blaster sized speakers on the iPhone 6, not to mention the ladies laughing and cat-calling us as they walked by on the track.  After another grueling three minutes, westbound we went with a pit stop for sudden change: 10 Burpees.

    Mosey to the flag.

    COT and prayer included a shout out to Marlin’s neighbor, Kimchi’s new baby, safe travels for Amnesty, Aunt Julie, and OSHA’s wife.  Seven PAX meandered down to grab some coffee and were greeted with a reserved table and VIP treatment from our favorite waiter, Mike.

    Definitely a good way to start the day.  Thanks for letting me lead.

    Tool

  • Pourin’ on the PAX

    6 PAX posted in the pourin’ gloom.

    Began with splashing puddle mosey to museum and back to peristyle to warm up.

    In peristyle:

    SSH x 20

    IW x 20;

    Peter Parker x 15;

    PlankJack x 15;

    Parker Peter x 15;

    Arm Circle x 40 one-way and then 40 the other way.

    20 IW Squats.

    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Mosey back out into rain in great lawn

    Bear Crawl Ring of Fire (2 rounds with 10 merkins).

    Black Jack across great lawn side line to sideline. Burpees on one side, squats on other. Made about halfway through.

    Next was Four Corners of great lawn – 2 rounds with 10 of the following respective corners: dollys, flutters, Russian twists, and LBCs.

    After four corners, headed out of rain under peristyle for two rounds of “Bring Sally Up”, first merkin style and then squat style. The merkin Sally up was a beat down.

    Ended with Russian twists and dollys before mosey to flag.

  • Lynchpin’s visit

    First of all Amnesty and I teamed up take Mr Awesome’s Q because he is out of town.  or got a better offer.

    We had a guest in town from Charlotte/Metro.  Nice to meet you and thanks for joining us!

    12 PAX posted in a very gloomy, gloom.  46 degrees and windy and pretty wet – to keep us sufficiently cold for the AM.

    We started at 630 with a jog to the great lawn for a quick warm up COP.

    SSH x 25, Imp Walkers x 25, Mountain Climbers x 25, and Slow Squats x 25

    Then we took a long mosey/run over to the track to begin our new year Dirty MacDeuce.

    Merks x 12, Squat Jumps x 12, Peter Parkers x 12, Hip Dips left x 12

    Then we ran a lap – plank and wait

    Diamond Merks x 12, Lunges x 12, Parker Peters x 12, Hip Dips right x 12

    Then we ran a lap – plank and wait

    Staggered left Merks x 12, regular squats x 12, lbc x 12, russian twist  x 12

    Then we ran a lap – plank and wait

    Staggered right merks x 12, monkey humps x 12, pickle pounders x 12, wife pleasers x 12

    Then we ran a lap – plank and wait

    **As we ran our laps some tomatoes were working speed work – they were running fast, very fast.  I want that in my next Q on Saturday.

    Some mumble chatter when we got muddy to do our LBCs and pickle pounders.   Someone commented about Nip Tucks long strides with jealousy.  Was that you SFX?

    Hand off to Amnesty who led us over to the Foundry.

    One group did BLIMPS while the other group did Pull Ups x 10, Rows x 10, Monkey Bars and Dips x 10.  #thefoundry

    Then Amnesty led us to the Art Museum for some People’s Chair.  1 Min “rest” then 10 count then back to the wall for some more “rest”

    Mosey over to the front of the Museum for 6MOM.

    Hello Dolly x 40, Flutter x 30, and Mike Tyson punches x 25

    Then we mosey’d back to the FLAG for our BALL OF MAN/COT.

    Prayers for a great year in 2016 with renewed focus and energy on getting better!

    Tclaps to Lynchpin for joining us for the workout and coffeeteria.

    Tclaps to Crab Legs who joined us for his first coffeeteria.

    Tclaps to Amnesty for stepping up to take the lead for Mr Awesome today.

     

  • Roxanne Returns

    8 pax posted for our workout. Welcome Sparky who cam out for the first time.  We had an all over workout with a bit of a focus on abs and legs.

    In honor of the force awakening we kicked off the first COP with imperial walkers x25, then side straddle hops x25, arm circles x15 forward and x20 reverse, calf raises x20, and plank for one minute.

    Mosey to the museum lawn:

    Merkins x15, then partner up

    Partner 1 lie on six hold partner 2’s ankles and swing legs up to partner 2’s chest.  Partner 2 push partner 1’s legs back out (like the old gym class exercise) repeat x20 – then both partners sprint about 50 yards.  Partners switch roles.  and do the whole thing x4.

    Zombie walkers: about 20 yards.

    Mosey to the museum steps:

    11’s: 10 burpees at the top of the steps, and one leg up each leg at the bottom.  We subtracted two and added one each rep to save time.

    Mosey to a long bench along the lake path.  Partner up.  Partner 1 – 3 burpees and then 10 russian twists and continually repeat until Partner 2 gets back.  Partner 2 – run to the bench (about 40 yards) 20 leg ups each leg and return.  Partners switch. On the 2nd time out it was 20 hop ups with both legs instead.

    Mosey in the park:

    Roxanne – she was a s good as last time

    Mosey to the fitness center:

    Quick upper body workout. each pax rotated through: pull ups, dips, row, monkey bars, hip slappers, and planks.

    Mosey to the flag.

    Great workout!

  • Gaude-loopy

    On the Feast of OLG in mild New Orleans December morning in the gloom,
    19 Pax, including 2 FNG, began with moseyed to the museum for
    warm-ups. SSH x 40; IW x 30; Peter Parker x 15; PlankJack x 15; Parker
    Peter x 15; Arm Circle x 40 one-way and then 40 the other way. Ended
    warm-up with 20 IW Squats.

    We moseyed to picnic shelter near lake. Inspired by RY on my first F3
    work-out, we broke out the Deck of Death. Everyone got a piece of a
    picnic bench
    Spades=Derkins
    Clubs= Dips
    Hearts=Mission Impossible Holds
    Diamonds= Floyd Meaweathers

    Went about half way through deck, then went to lake track for Indian
    Run with 10 burbees half way through and then 30 slow slow squats
    about 2/3 way through (Squats included 10-sec holds at bottom of squat
    10, 20, 25, and 30).

    Pax moseyed back to shelter to continue deck of death. Had to cut
    short to mosey. Stopped at museum for one round of People’s Chair.

    Moseyed to great lawn for Mary’s Deck of Death.

    Spades=Russian Twist
    Clubs= Reach-Throughs
    Hearts=vertical toe touches
    Diamonds= flutters

    Didn’t finish- sprinted to flag.

    Two FNGs:
    Stephen=Kim Chi
    Todd=Wolf

    Prayer:
    – mention of Our Lady of Guadalupe Feast Day, Patroness of Americas
    and the Unborn Child
    – Fr. Pedro Arrupe, SJ’s “Fall in Love” Prayer

    -Bubba

  • 9,600

    “In union, there is strength” – Aesop

    A chilly gloom this morning.  It was also my VQ at a Saturday City Park and final AO for the #cycleQ. Cowbell and YHC were worried no one would show up as we pulled in about 10 minutes early, but like clockwork with 5 min to spare, the PAX grew to 15 (16 to come later on).  I am not trying to push Ole Miss on the PAX, but Coach Hugh Freeze has a great way of motivating the team.  One of my favorite messages he pushes is “Do your absolute best, and give it your all so that your brother next to you can succeed.”  So in honor of this message, here goes the workout, but first:

    DISCLAIMER

    The Thang:

    Mosey towards the great lawn.

    COP #1 – IC: Plyo Warmup

    • 20 x Seal Jacks
    • 20 x Squat Jacks
    • 20 x SSH
    • 20 x Plank Jacks
    • 20 x Single Leg Iso Hops (Left x10 / Right x 10)

    Partner up and line up by side walk.

    Exercise #1 – OYO: Dora 1-2-3 (Part One)

    • Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 sprints to the 2nd set of light poles and back. Flapjack until team goal is reached.
    • Goals:
      • 100 reps: Burpees
      • 200 reps: Hello Dolly
      • 300 reps: Squats (PAX grew to 16 at this spot. #Tclaps to RY for getting the PAX to an even number and being my partner)

    Plank up and wait for the Six once each goal is complete.

    I believe Tool issued a decree about not having a Q under the age of 35 while doing the burpee set.  Hopefully that doesn’t pass…I like this too much!  Mosey to the Fountain by NOMA.

    Exercise #2 – OYO: Dora 1-2-3 (Part Deux)

    • Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 runs to steps and jumps up to the top and back. Flapjack until team goal is reached.
    • Goals:
      • 100 reps: Dips
      • 200 reps: Plank Punches
      • 300 reps: Step-Ups (150 reps each leg)

    Plank up and wait for the Six once each goal is complete.

    I think we got out of there with no bloody shins.  I wanted to make a stop for the #Foundry, but time went by too fast (Sorry Amnesty).

    Also, if you take the cumulative reps from each Dora set, each group of two performed 1,200 reps of exercises.  Multiply that by the eight groups and the PAX had a grand total of 9,600 reps performed this Gloom!  Mosey to the right by a grassy area for some yoga work.

    Exercise #3 – IC: Plié Stretch

    • PAX holds a Plié Stretch (low wide squat) and performs the following exercises:
      • 10 x wide arm claps
      • 10 x high arm claps
      • 10 x forward arm circles
      • 10 x backward arm circles

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

  • Museum tour

    A mild morning: nice day for a museum tour for JV’s first Saturday Q.
    To the great lawn (to pick up stragglers) for a short warm-up: 30x IC SSH, 29x IC Hill Billies, 15+15x IC arm circles. I think there was something else, but I can’t remember what it was.
    Mosey to the Lichtenstein pond in front of MOMA: 20x IC right-leg step-up, 20x IC incline merkin, 20x IC left-leg step-up, 20x IC decline merkin and 20x IC dips.
    Touring up and down the promenade: starting on the south side, run from lamp post to lamp post, with 1 squat jump at the first lamp post, then 2 at the second, then 3 … to 10 at the 10th lamp post. At a plank-up for the old Q, run back on the north side lamp post to lamp post, with 1 lunge at the first, then 2 at the second, then 3 … to 10 at 10th lamp post.
    Another set at the fountain: 20x IC incline merkin, 20x IC derkin and 6x IC ultra-slow dips (4 court down, 4 count hold, 4 count up).
    Repeat the promenade, but in declining order: 10 squat jumps at the first lamp, 9 at the second, … to 1 at the 10th; then switch sides to run back with 10 lunges at the first lamp, 9 at the second, … to 1 at the 10th.
    Slow mosey to the steps on right side of the museum to split into pairs: wheelbarrows up and down the stairs, while others wait in people’s chair. Then switch–Q plus 5 moseyed to the stairs on the other side to see the other metal work. But Q was unclear, so 4 stayed put, causing Q plus 5 to mosey back to the first set of stairs.
    Nothing to do but mosey back to the great lawn for a circle of mary: 25x IC LBC, 25x IC flutter kick, 25x IC dying cockroach, 25x IC hello dolly, 6x IC the REAL Dr. W (Side Effects: it’s 1 out, 2 close, 3 up, 4 open, 5 arms up and in, 6 arms out and down, 7 close, 8 down: no touching the ground). Sudden change for 15 burpees. Then close out with some plank work: on elbows for 3 minutes with 30 seconds or so up for left leg up and another 30 or so for right leg up (someone-Heisenberg?–was trying it with both legs up), then up on all fours for another 3 minutes or so.
    Finish out with a mosey to the virtual flag to close with a Prayer of Thanksgiving.

  • Get Me Off This Crazy Train

    Today was an anniversary of sorts for YHC.  It was one year ago tomorrow that I Qed my first workout.  It is the 50th time I have Qed this year, which was the inspiration for the workout.  You’d think I would be better at it by now.  In Freed to Lead Dredd said he got good at leading PT after about 10,000 times, so only 99,950 to go.

    This one seems to have been an all-time low.  As I pulled up to see several normal looking men gathered around the shovel flag, YHC began to think the costume I was wearing was a very bad idea.  It doesn’t appear that F3 is something that you should wear a costume to, even if it is Halloween and even if you are in New Orleans.  Well, it is far from my first bad idea, and is certainly not my last.

    #T-claps to Side Effects for stepping up and translating the disclaimer for the PAX since my celebrity impersonation was only good in that it was unintelligible.

     The Thang

    • Mosey to the Great Lawn for the Warm-up COP
    • Warm-up COP: SSH (It’s just a bloody jumping jack) IC x 50; LBC IC x 50; Big Arse Arm Circles IC (Forward x 25 and Backwards x 25); Toe Raises IC x 50; Imperial Walkers x 50; 10 Burpees in 1 minute OYO x 5
    • Lunge Walk 25 each leg; Spiderman walk x 25; Lunge Walk 25 each leg; Spiderman walk x 25
    • Mosey NOMA Fountain
    • Low Slow Dips IC x 25 – 15 – 10; Right Leg Step Up IC x 25; Left Leg Step Up IC x 25; Decline Merkin OYO 25 – 15 – 10
    • Mosey to Roosevelt Mall
    • Planks – Each hold 50 seconds: Elbows, Right Arm, Left Arm, Inverted
    • Mosey to CBS Football Field
    • Bear Crawl 50 yards, Forward Jameis Winston 25 yards, Arears Jameis Winston 25 yards, Crawl Bear 25 yards, breathe, Crawl Bear 25 yeards
    • Mosey to the pavilion by the lady bug
    • Flutter Kicks IC x 25 – 15 – 10.
    • Mosey to the flag

    Moleskin

    A lot of #mumblechatter going on this morning in addition to my impersonation.  YHC’s verbal description of an IW, elicited lots of comments and laughter.  Not sure exactly what I said, but it didn’t make sense and it made Vader Jingle.  A few of the other  quotes included “This is still the warm-up?” “50 burpees sounds like a great way to warm-up,” “I just want to know WHY,” “You’re an a$$hole.” “You should have spent more time on the workout and less on the costume,” “Very original” (as we did low slow dips for the third time), “I can’t wait to get off of this crazy train,” “which would you rather have Crabs or Bunions?”

    Shout out

    Prayers go out friends and family facing cancer, Goose’s son’s upcoming surgery, Honeybees Mom’s tinnitus, and a successful Down Syndrome Walk.

    Great turnout today.  Let’s keep the momentum going, keep taking advantage of the opportunities before us, and make something great.

     Announcements

    New workout this Monday at Audubon in addition to the Monday workout at Pontiff.

    -Hawgcycle

  • 610 Stomp #11

    “With self-discipline, all things are possible.”  – Theodore Roosevelt

    We do a lot of boot camp workouts where the Q motivates and leads the PAX; but on Tuesday mornings, the 610 Stomp offers a great alternative that challenges the PAX’s own self-discipline and drive to accomplish a goal.  As YHC experiences at around the 4th & 5th set of burpees: “Should I keep doing my 10 burpees, or can I do 8-9 this set?”  I can tell you that this morning, seven men set out in the gloom to capture their goal and get better today.

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile loop around city park & stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace.

    This morning, we all started together, but at the Marconi underpass, we split into numerous groups to run various routes back to the flag.  Let me know in the comments if anyone saw the speeding 4-runner out of the shop from last week.  Hotty Toddy & YHC met up with Jingle Vader by the Christian Brother’s field, and SFX flew past us on the home stretch around the track.  As the four of us waited for the #six, YHC provided some time with Mary at the finish line.  The final exercise with Mary was high plank just as the #six rounded the corner towards the flag, and an applause could be heard by SFX, who was doing clap merkins.

    Once the PAX was accounted for, we sealed the deal with 10 more burpees, and circled around the flag for Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Bubba).