F3 New Orleans

Tag: Mothership

  • Yoda says “Russian Twists” do you will

    Pre-Thang – Woke up on time but I was scrambling to find the deck of cards I picked out last night.  Had to sub a deck of my 6 year olds Star Wars playing cards.  Made for a bizarre Deck of Death.

    The search for the Deck caused me to pull up at 6:59 on time but barely! There was a nice sized PAX of 10 waiting for a Saturday mosey.

    Thang: Disclaimer then we were off.  A short run across the Great Lawn for our first COP warmup.

    SSH, Peter Parkers, Sumo Squats and Mountain Climbers x 25

    Walk over to the breeze way grab a column for some peoples chair.

    Leg’o’rama:  1 min People’s chair , recover, 10 arm presses in People’s Chair, recover, 30 secs left leg up, recover, 30 secs right leg up, recover 30 secs People’s Chair

    Long Mosey to Baseball Field across from track.

    COP:  Deconstructed Burpees.

    In Cadence – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, and OYO 10 Squat Jumps

    Mosey over to Football Field Track and it was closed to repair the grass so we #suddenchange and modified to the field beside the football field

    At the Football Field we did Burpee Suicides declining 5,4,3,2 and 1.

    Then we did a Bear Crawl for 15 yrds, 15 yrds Boo Boo Bear Crawl right leg, 15 yrds Boo Boo left leg ***This made us miss our brother – Blue Dog.

    Then we went back with Bear Crawl 15 yds, Crab Crawl 15 yds, and finish by Jogging it out.

    ***YHC was impressed by the fortitude of the FNGs who kept hanging in!

    I keep reading about the Deck of Death so I was excited to try it today.  Exercises were:

    Diamonds = Merkins, Clubs = Sumo Squats, Hearts = Peter Parker Peters  Spades = Russian Twist

    We did  Russian Twists – 7,6,5, 14, 10,11,9,4,3  Peter Parker Peters – 10, 11, 9,2, 5, 14  Merkins – 9, 3,7,2, 5,11,13,12, 8 Squats – 12,5,6, 8

    This was our first DOD and we didn’t finish.  In the middle I called an audible and we took a lap around the track.  A little too repetitive for my task – this probably won’t make it into another workout that I Q.  However that being said – it was fun to watch the reaction to a poorly shuffled deck.  I think we had several spades in a row.

    Mosey back to Great Lawn for Mary.

    Superman to Boat.  6 changes and holds.

    LBCs x 25

    LBC Twist x 25

    Dying Cockroach x 20

    Hip Duster each side x 10

    Penguins/Heal touches x 15

    Wife Pleasers x 20   *no eye contact please

    Then we finished with a 100 plus yard dash to the Shovel Flag.

    Announcements:

    Tclaps to Zombie and congrats on his new baby girl

    Prayers and well wishes from NOLA to Low Pair in Chapel Hill, NC

    The REV will shave his beard if he raises $1000 – for a mission trip to Haiti.

    Petitions were shared for Channel Mullet’s Dad

    If you are interested in being part of an F3 group donation – we can settle up at any of the workouts this week!

    Welcome to the gang – Elmo and Animal!  You had a strong first workout.

    Tclaps to Iggy for coming back for his 2nd F3 workout.

    Finally we closed with an excellent prayer from Bubba.

    Good workout today  and good coffee!  Thanks for ALL 3 F’s today!

     

     

  • VQ Part Deux with Amnesty

    Pre-Thang: A decent PAX of 6 assemble to #getbetter.  TClaps to Maverick for bringing two FNGs.  Planted the shovel flag and started the workout.
    Mosey to first COP:
    Side Straddle Hops x 30
    Imperial Walkers x 30
    Merkins x 20
    Slow Squats x 20
    Mosey to outdoor gym.  Six stations, done twice.
    Pull ups x 10 or AMRAP
    Dips x 10 or AMRAP
    Rows x 10
    Cross Monkey Bars
    Muscle Up  Bar
    Burpees x 10
    Long Mosey to picnic tables under overpass:
    Incline Merkins x 15
    Step ups 20 (10 each leg alternating)
    Bench Dips x 20
    Mosey to the other outdoor gym and follow the leader:
    Monkey Bars
    Pull ups
    Dips
    Then P3 as a group (P3 – Peter Parker Pushups)
    Mosey to Great Lawn for some Mary:
    LBC x 20
    Hello Dolly’s x 20
    Freddy Mercurys x 20
    Putins x 10
    Short Mosey to flag for COT.  After name-o-rama, Q gave the shout out.  Prayed for Channel Mullet’s dad who is having surgery soon and for FNG-Bubba to have success at his job at Right to Life.
    Posted by RY on behalf of Amnesty

  • He’s Every Man

    We returned to the scene of the crime.  Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded.  No luck.  Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.

     The Thang

    Chaka Khan at the Q

    • Mosey to a mud pit across the fence from the new Lady Bug
    • Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
    • Mosey to the unkempt Softball field for 4 corner 11s
    • 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
    • Mosey to the Olympic Trials track
    • Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)

    Hawgcycle takes the Q

    • Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month.  Don’t worry Tad, we will be back.
    • Mosey to the nearest grassy area for Ciabatta
    • Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest.  Burpees, Merkins, WWIII Sit-ups, Squats repeato
    • Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
    • Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
    • Easy as 1-2-3 on the Great Lawn. Pax pairs up.  One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins.  Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn.  Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats.  All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.

    Moleskin

    • Nice to see 8 PAX out for a Saturday workout.
    • T-claps to Chaka for stepping up to Q – Good hard full body workout today.
    • T-claps to Chewy for coming across the lake to workout with us.
    • FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
    • Everyone very impressed with FNG Batman’s cop saving story.
    • Good time at the Coffeeteria

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.

    -Hawgcycle