F3 New Orleans

Tag: Mothership

  • Mothership 2024-06-01 – from Catfish

    Conditions – Warm & Wet

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    Imperial Walkers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Merkins x 10 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    Everyone grabbed a column and held a People’s Chair for a round of Bat Wings :

    Forward Arm Circles x 20 (in cadence)
    Backward Arm Circles x 20 (in cadence)
    Overhead Claps x 20 (in cadence)
    Seal Claps x 20 (in cadence)
    Moroccan Night Clubs x 20 (in cadence)

    Did a round of donkey kicks (x 15 in cadence) to finish up the leg burn, then took a mosey over to the garden area my the sculpture garden fence for:

    Alternating leg step-ups (8-count) x 20 (in cadence)
    Irkins x 20 (in cadence)
    Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Bulgarian Split Squats (other leg) x 20 (in cadence)

    Continued the mosey toward the foundry. Stopped at a hill along the way for:

    V-Ups x 20 (in cadence)
    Big Boys x 20 (in cadence)
    Hello Dollies x 20 (in cadence)

    Finished the mosey to the foundry and then grabbed a quarter murph. After this, grabbed two rounds of a Merkin Ring of Fire (base position – plank), two round of a Jump Squat Ring of Fire (base position – Al Gore), and Two rounds of a V-Up Ring of Fire (base position – on back, legs 12” off ground).

    Moseyed over to the Museum west side steps for:

    Calf Raises x 20 (in cadence)
    Side Leg Lifts (left leg) x 10 (in cadence)
    Side Leg Lifts (right leg) x 10 (in cadence)

    Back to flag for COT, coffee afterwards @ PJ’s.

  • Count it out in Months – from Squints

    Not sure if we’ve met. I’m JBL Flip 6, but you can call me JB, that’s what my cool master calls me. We’ve been together for almost 2 years now. That’s a really long time. I was being held tight Saturday morning at 0630 and could feel the surge of my partner that was connecting us. My partner is an iphone. Not gonna lie, I’m a little jealous ‘cause he gets all the attention. But when he needs to be heard, I’m front and center! I started dropping my jams from my partner, which was 90s alternative rock. Not my favorite, but I still dig it. I was thinking my master was about to drop the hammer….then this guy Squints starts talking. He gave a great disclaimer then took us to the peristyle and got us warmed up. I’ve never seen pax move to “I’m just a Girl” from No Doubt like they did. It’s no Xanadu, but it is what it is. This Squints guy knows his stuff, he must be well experienced in this Q leadership thing. With the warmup over, I’m sure my main man is going to take charge. Then Squints says let’s mosey. I don’t know what’s happening. I’m picked up and off we go behind the coffee place where I’ve seen guys clean up in the past. I guess they don’t do that anymore. It looks clean and they probably still take credit. I need to dial up a tune on consistency, or maybe iphone can do an ebook about doing hard things.
    Squints leads the pax to the island behind the coffee shop where some benches are located. I get set on one next to iphone. I’m having a good time just blaring out some Chris Cornell. He’s the best. I hear Squints ask my master if he knows how old he is in months. There’s no way he knows, he’s not very smart. I’m 24 months, he can’t be much more. I was right, he didn’t know. So Squints tells them he designed a routine that will total the months of age of my master. I thought I heard 650 months, but I must have misunderstood. My master is deaf, which apparently was passed on to me. They did bear crawls over 2 bridges, ‘mericans, reverse sweat angels, air presses in the peoples chair, step ups, and jump squats. Doing that for 5 rounds is supposed to total somewhere around 650 reps. I probably missed something because I got left at the island. I was eventually brought back at the end when everyone was finished. I was ready for my fearless leader to do something super original. Squints hands the Q off for the last evolution! Yes, this is gonna be awesome! My idol takes us back toward the great lawn and stops at the light poles in the parking lot. I got my hopes up for nothing. I forgot how disappointing this guy is. He’s certainly no Squints. We do a route 54 with burpees, which was 9 at the first pole, 9 at the second, then 8, then 7, and so on. That totals 54 when all done. Once complete, they did some Mary where I was in the middle, which is where I belong, then back to the flag. If this were a Q vs Q, Squints would have won for sure.

  • Bongo Chitta Inaugural – from Bongo

    Really good morning and setting to try something new and training preparation for upcoming Wild West Relay. Five PAX joined me at the beautiful and awesome Bogue Chitto state park to run a true Trail run on the Red Path or Gorge Trail. This is about as good as it gets for trails here in Louisiana, ~ 391 ft of elevation change and it gives you a work out.

    For the most part we all keep together and took in the temps in 70s and low humidity. Probably one of the last for the year, but we all enjoyed it. See below for formal stats of the run and I want to encourage others to come to the next one on 6/1. More WWR folks, Rim to Rim enthusiast and general Ruckers will work fine for this.

    https://www.strava.com/activities/11385170755

    6.02 mi

    1:00:38

    10:04 /mi
    Elevation382 ft Calories —
    Elapsed Time 1:02:39

  • Catfish? I’ll take it. – from Bogey

    Arriving in the usual oblivious fashion…without concern for who the Q might be and what we might be doing. A little chatter among the few there, then a couple more…and then with but a minute until start time Catfish shows up…”Well, since no one stepped up I guess I’ll take the Q. And before I could even think about it I blurted out…”OK, Illbtake it!” Whether we’ll admit it or not, none of us really wanted a Catfishing.
    The rest is history….
    Quick disclaimer/Warm up at the Peristyle/head to the park area along City Park Ave. Dips, Step-ups, Incline Merkins, Bear Crawl on Train tracks, Mini Dora, Mosey to Esplanade, Ring of Fire, Mosey Dow City Park Ave back to the flag with a few stops along the way.
    Thanks to the Pax for humoring me for an hour on a beautiful Saturday morning.

  • The Uncertainty Principle – from Heisenberg

    YHC arrived at the mothership, the back of my SUV brimming with various. Bogey was there, stretching limbs that maybe wished they were still in bed. Then came Tool, followed closely by Squints, Bongo, and finally Smooth, who lived up to his name, arriving with the elegance of a gazelle. I was hoping for a larger turnout since the plan required splitting the PAX into two teams. Fortunately, Cheesesteak, Vagabond, Fracsac, and Catfish also joined, rounding out the group. Bongo quipped about expecting less running since YHC was leading, but the day’s agenda did include a fair amount of running, though others ended up running more than Bongo.

    Following a lackluster disclaimer, as Bogey pointed out, we headed to the Peristyle for our warmup. We circled up and did grass grabbers, windmills, imperial walkers, side straddle hops, and 10 burpees, all in cadence. Afterwards, we went back to my SUV to grab our gear.

    We retrieved our tools for the day: the 60-pound sandbag (lovingly referred to as Sandy), an 80-pound sand medicine ball, an assortment of jump ropes, egg weights, a bisected bosa ball that became an object of anatomical humor, a frisbee, a lightsaber (because why not?), a speaker, and the pivotal red die. We took everything to the edge of the great lawn, where we divided into two teams by counting off in alternating “1”s and “2”s, which took a few tries to get right.

    Group 1 started with tabata stations on the great lawn while Group 2 began their runs to the bridge by Café du Monde, based on the roll of the die. The tabata exercises included pushups on the bosa ball, deadlifting the heavy sand medicine ball, speed jump roping, burpees with the lighter sandbag, shadowboxing with egg weights, and using the heavy jump rope. The runs were determined by the die: rolls of 1 or 2 meant one trip, 3 or 4 meant two, and 5 or 6 meant three. The goal was to keep the runners’ duration secret from the tabata group, but this rule was frequently broken.

    The roles switched after the runners completed their laps, with the tabata group rolling the die and setting off on their runs. There were suspicions that Group 2 might have rerolled a few times, hoping for lower numbers. As time ran short we stopped the rotation with Group 2 getting an extra turn running. YHC called for a round of core exercises—big boy situps, flutter kicks, and American hammers—and threw in an early “recover,” which was met with some groans and hesitations.

    We concluded back at the flag where courtesy of Heisenberg — not the meth cook from TV or YHC, but the physicist. I tied in today’s workout with a physics lesson about Heisenberg’s Uncertainty Principle from quantum mechanics. It states that in quantum mechanics there is a limit to the accuracy with which certain pairs of physical properties, such as position and momentum, can be simultaneously known. In other words, the more accurately one property is measured, the less accurately the other property can be known. So you were either doing tabata (fixed position) and uncertain about the runners (momentum) or you were running (momentum) and uncertain about what was happening in the fixed position group.
    We ended with a Circle of Trust, giving thanks for the day’s efforts and for all the “boobs” in our lives.
    Addendum we also learned about the concept of entanglement and may have formed a qubit when Catfish from Group 1 was simultaneously running with Group 2.

  • The non 10K – from Fracsac

    YHC has been nursing a foot injury back to health, so CCC10k was out of the question. Lucky for YHC 4 other pax passed on the run as well.

    A little challenging to get into the park, but it worked out.

    Disclaimer given then mosey to the peristyle for a regular warmup. Lots of confused runners parked trying to figure out how to get to buses.

    Move to great lawn and do some Jack Webbs.

    Did BLIMPS on the corners of the great lawn with bear crawls on the short lengths.

    Handed off to Thumb War and that included a trip to the fountain to grab some rocks. Made our way to Pop Bandstand for some coupon work. We saw curls, OH press, Sumo squats and Thrusters.

    Squints took the helm and brought a round of Mary and some inch worms with ‘mericans that had the pax gasping for air.

    Return the rocks and head to COT. Wait, there’s a minute left so 10 burpees IC.

    CoT followed by coffeteria

    SYITG

  • The FNG – from Hawgcycle

    Fracsac noticed the FNG as he walked up to the flag this morning. Something wasn’t quite right. He looked to be in his 30s, muscular build, slicked back hair, calm demeanor. Frac gave a knowing glance to Mahatma. Mahatma nodded back. They both looked to Rudy, putting him into action. When I walked up Rudy was standing by the FNG, making small talk, gathering intel. He made sure I knew what was happening:

    “We have an FNG today Hawg.”

    I walked over to greet him: “Nice to meet you, I’m Craig.”

    “I’m Justin,” he replied.

    I turned to the group: “Alright, let’s get started,” I said. “A few more people than I was expecting.”

    The group understood what I was telling them – we have an FNG today and the F may not stand for Friendly. Everyone that is, except for Bogey. I could tell it was totally lost on him. That’s okay, the guys had recently had a training exercise called the Old Metairie Mosey where they learned how to take care of Bogey and keep him out of trouble. In the past I might have considered having Snooze put him in a sleeper hold and throw him in the trunk of Rudy’s Mini Cooper while the rest of us mosey to the warm-up. Not necessary today. We were prepared to handle the FNG and Bogey.

    We moseyed to the warm-up spot: SSH x 25, IW x 25, LSS x 20, Tempo Merks x 15, LBC x 20, Superman x 10, Superman to Boat x 3. At this point some of the guys were getting a little nervous. Thumb War asked if I was making that exercise up. This was his way of asking if I had a plan for what might go down today. I assured him that we were all well-prepared.
    “No Thumb War, we’ve been doing that exercise for a long time. It’s an oldie, but a goodie.”
    Thumb War started to settle down a little. We then finished the warm-up with a 10! Progression of Merkins, Squats, and Big Boi Sit-Ups. After finishing the FNG broke his silence.

    He smiled and said “that was a good one.”

    He was calm, breathing normally. This might be tougher than we thought.

    We moseyed to the Tool Wall where we did Calf Raises x 25, Squats x 20 Left Leg Calf Raises x 16 and Right Leg Calf Raises x 16. Then to the Little Foundry.
    On the mosey to the Little Foundry, Catfish pulled up beside me.

    “I’ve worn out my flip flops, but I don’t plan on losing one today. You know what I am saying.”

    The brand of flip flops Catfish and I wear are Locals. I knew what he was saying.

    “I hear you.” I replied.

    “I plan on protecting my flip flops at any cost. You get my drift?”

    “Yes. I understand.” I replied.

    “I’m not going to let any foreign objects destroy them. Do you understand the words coming out of my mouth?”

    “Yes, Catfish. I get it.”

    “The flip flops we wear are Locals. You understand what I really mean when I say flip-flops, right?”

    “Yes….”

    “So if I have trouble with my flip-flops, you can help me protect them, right?”

    “Don’t worry. I got you.”

    “Sorry, I have to ask, you understand I’m not really worried about my flip-flops, right?”

    At this point, I decided to set his mind at ease. “When we get to the Little Foundry, we will pair up. You take the FNG.”

    “Pair up? Are we still talking about my flip-flops?”

    “…”

    At the Little Foundry we paired up. Catfish was with the FNG. Still slightly confused he kept taking off his flip-flops, matching them together and then putting them back on his feet. We did two rounds of six stations EMOM: Burpees x 15, Dips x 25, Pull-ups x 15, Box Jumps x 20, Dips x 20, Pull-ups x 15.

    The FNG was unfazed.

    As we moseyed to the track he started in with the questions. He wasn’t very subtle.

    “So you all have been doing F3 for about 10 years?”…”Are you all originals?”…etc.

    Our suspicions were being confirmed. Frac called for Cheesesteak to meet us at the track.
    At the track I let everyone know they needed to keep their pairs. “I’ve got them on my feet!” yelled out Catfish.

    “Not what I’m….Okeedookie.” I said.

    One Pax sprinted a 200 while the other jogged across the infield to meet him. I paired up with Cheesesteak and told him to go first with Catfish. That allowed me to keep an eye on the FNG. Cheeseteak and Catfish were the first to finish the 200. Catfish tagged the FNG about 15 feet ahead of Cheeseteak tagging me. I was hoping Catfish would have taken a notch off so that I could have started with the FNG, but I think he was still thinking about his flip-flops. Nevertheless, I was prepared to run as hard as I needed to keep up with the FNG. I caught him before the first curve. What was he doing? He knows I am trying to keep an eye on him? My momentum carried me past him. He’s smarter than I thought. He knows how fit I am. I can’t run that slow. I finished my 200 about 20 meters ahead of him. Luckily Catfish made up the distance and the FNG and I always started at nearly the same time. However, I couldn’t help but smoke him each time. It’s a weakness. I’m too fast.

    We completed a mile and circled up on the infield for some Mary: Crunchy Frog x 15, Wife Pleasers x 10, Nolan Ryans x 10 on each side (message sent loud and clear), Dying Cockroaches x 15

    We moseyed back to the flag for the COT. Here we go…..

    El Guapo kicked us of with Count-o-rama, followed by Name-o-rama. It was time to signal to the group my assessment. I asked the FNG to step to the middle. Right on cue Frac pointed out that I had not announced my self in Name-o-rama. We had everyone’s attention.

    “Craig Parten, Hawgcycle, 47.”

    Mahatma called out. “Liar, you aren’t 47!”

    Our message to the pax was that no one can be trusted. We have a liar in our midst and he is about to be outed.

    “You’re right,” I replied with a smile. “I’m a liar. Justin, step to the middle. Tells us about yourself.”

    At this point the FNG steps to the center and starts to talk about how he is from Virgina, how he is in town on a vacation, how his Uncle told him about F3.

    “What is your uncle’s name?” asked Squints.

    “Sam,” came the reply. He clearly thinks we are idiots.

    The FNG continued to rattle on about his family, his dogs, how he loves to workout, etc.

    Frac had heard enough. He took a step forward. We all did the same. “Why don’t you tell us who you really are.” We all took one more step forward, closing in on the FNG.

    What happened next is classified by the U.S. Government.

  • Spontaneous Q’ing – from Kenna Brah

    Arrived to find the PAX lacking a Q ( AKA Q’less), having missed my last TWO Q appointments, I decided to jump into the vacuum.

    Mosey to the Colonnade for warm-ups
    SSH
    IW
    LSQ
    REALLY SLOW VAGODAS/GRASS GABBERS
    Pivoted to some YOGA

    Without a prepared BD, I pulled out my trusty go to plan:
    10 things 10 times, for 10 rounds
    Each pax took a exercice
    Smooth – SSH
    Heisenberg – Burpees ( Big surprise)
    Vagabond – Air Squats
    Fracsac – LBC
    Catfish – 8 Ct Body Builders
    Cheesesteak – Lunges
    Maytag – Merkins
    Mr Rogers – Should Taps
    Christopher Robin – Alternate Leg Wife Pleasers
    YHC – BB Situps
    After 5 Rounds and a stunned look on the faces of the PAX we pivoted to each HIM chooses what to do next, then it all went crazy – Trust me. It was a more than adequate way to grow in leadership, creativity and all around fitness.

    COT

  • The Art of the Poor Plan – from Fracsac

    9 Pax gathered around the shovel flag in hopes of a quality beat down from a Q that put significant effort into the planning of said beat down. YHC intended to do his best to let the pax down easy.

    The Great Lawn was like an anthill with busy workers assembling their vendor stations for the morning market, which was odd to see at 0630. So much for the plan thought out on the drive in.

    Brief disclaimer and mosey to the peristyle for the warmup. The speaker was playing classic 80s music and it was good.

    Head back towards the flag to stop at the truck for a few toys. Grab the 1.5 inch rope x 25 feet (or thereabouts), an exercise die (two would be dice), a frisbee, and a jump rope.

    Mosey to the tree line by NOMA. Separate into 3 groups of 3.
    Group 1 – Keeping the rope off the ground, run 5 trees, do 10 squats and return (timer). If the rope touches the ground it’s a 5 burpee penalty.
    Group 2 – Roll the die and do what it says.
    Group 3- toss frisbee, lunge walk to it, then 3 burpees.
    Rinse and repeat.

    Mosey to the Tulips and learn some useless tulip facts. Do some burpees. Do 3 minutes of Embrace the Suck.

    Mosey to the singing oak and do failure to launch, Embrace the Suck x 3 minutes, ring of fire.

    Mosey back to the flag.

    CoT

    NMM

    Apparently we had an FNG this morning. I learned this at the CoT, which is a problem if you’re the Q. Thankfully everything worked out, except the beat down was a total mess filled with useless facts and even wrong information. Regardless, calories were burned, sweat was drawn, and no man was left behind.

    Welcome Rebirth!!

    SYITG

  • No Q No Problem… – from Bogey

    Rainy 61degrees(and quickly dropping)
    Peristyle – Warmup
    Peristyle – Down the Ladder – People’s Chair/10 air press to 10 Merkins & back to People’s Chair 9 air press to 9 merkins…rinse and repeat down to 1
    Peristyle – 20 calf raises/20 Monkey Humpers to 20 calf raises(toes in)/20 Monkey Humpers to 20 calf raises(toes out)/20 Monkey Humpers
    Peristyle/nearby benches for Dips.
    Peristyle Dora – 100 BB sit-ups/200 squats/300 flutter kicks
    -1 lap around the Big Lawn
    – 20 Rt leg step-ups/15 incline merkins/20 Lft leg step-ups
    – Mary with Burpees(compliments of Mr. Rogers)
    – stretch
    – COT
    Thanks to the PAX for motivation and accountability!