Pax split into tag teams of 4 and competed to bear crawl pushing two 5 gallon water jugs around the perimeter of the great lawn. Did 100 big bois. Pax choice of exercises with rocks. 6 mins of jump rope.
Tag: Mothership
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32 days ago was my 55th Birthday! – from Triple Shift
It’s been 32 days since I turned 55 on December 24th, 2022 and I had the Q for Mothership. With a crazy 27 degrees and super windy, I was humbled to have Rudy, Fracsac, Heisenberg, Catfish and Hokie come out to my workout. I don’t remember my entire workout because it happened 32 days ago, but I do remember going by the Botanical Garden entrance to get out the wind to warm up and then headed to the front of NOMA where I did some sort of routine that involved elevating everyone’s heart rate with body rows, burpees, lunges, merkins, and other exercises. After that, everything gets fuzzy but laughter and mumblechatter were plentiful and in rare form. Thank you for making my Double Nickel Q one to remember….or not.
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Maverick++ and 99 Burpees – from Rudy
Brisk Mothership morning. 12 PAX in the cool gloom came out to better themselves. YHC wanted to reward them – and what better way than with burpees.
Mosey over to the Peristyle for a quick warm up of some stretching and SSH/IW.
Thing 1: YHC went way back in the backblast archives looking for something new, and found what Reluctant Yankee termed “The Maverick” from July 2015. But – YHC wanted to one-up them. The Maverick was 11s. What one-ups 11s? A larger number. So in honor of the 220th anniversary of Louis XVI’s beheading – we went for 16s.
16 Squat Jumps to start, in the Peristyle. Run to the benches, stopping for 1 Hand Release Merkin on the way. Then 1 Dip. Return for 15/2/2. 14/3/3. You get the idea. That was a gasser… Way to go, SOGO and Mahatma (the early finishers) as they pushed the rest of us through to completion. Spaulding’s form was, as always, impeccable.
YHC was accused of running away, merely because he had to return to his car to get…. The Deck o’ Death. Mosey to the center of the newly-resurrected Great Lawn.
Thing 2: Hearts = Burpees, Diamonds = Squats, Clubs = Sit Ups, Spades = More Hand Release Merkins (Kennah Brah started griping about that early). Meanwhile, because Macgyver refused to pay attention, he drew a 5 burpee penalty while the rest of the PAX waited. Then the cards began. Out of the gate, Squats took the early lead. But then Hearts started showing. Again. And again. Forever it seemed.
20 mins later, 26 cards down, YHC called it – so we could get to the last thing. 12 of 26 cards were BurpeeHearts. Frac reported that we did a total of 91 burpees.
Thing 3: A few rounds of Tyson, with Core exercises. Sprint half-way on the lawn, 10 reps. Sprint to the end, 10 reps, Sprint halfway back, 10 reps, Sprint to the end, 10 reps. Start with V-Ups. YHC instructed PAX who finished first to keep going until the 6 finished 10 reps. Several of the PAX revolted – leading to a 5 Burpee penalty (96 burpees, YHC thought to himself).
Then we did rounds of Freddy Mercury, Wife Pleasers, and Hello Dolly. Heisenberg and Frac TRIED to get additional penalty burpees to hit 100. But YHC would not bite.
7:29 – time to head back to the flag. BUT WAIT: 3 more burpees, just because. 99 burpees total.
COT: Close up with a count-off and name-o-rama. Lots of stuff going on, especially running – Run Cajun Run, Krazy Ivan and City Pork. Several intentions – new life (congrats Disclaimer!) and sad passings. Prayers go with those heading to the next stage of life, and for comfort for those they have left (temporarily).
And prayers for Spaulding’s friend suffering from Shingles. PSA: The shingles vaccine. If you haven’t (looks askance at himself), please get it. It is painful and 100% unnecessary to suffer through. That is all.
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Mothership Tribute to Cardinal – from Fracsac
6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Workout
“Card’s Run and Repeat”
5- Burpees – Moment of silence. Burpee Counter 10
Big Boys
Heels to Heaven
Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
Run back to original corner of great lawn.
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the other corner and repeat and run back
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the other corner and repeat and run back
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100We continued beyond with the following as we still had 25 minutes to go.
Right leg power ups x 10
Left leg power up x 10
Dips x 10
Bulgarian split squats x 10 (Left and Right)Bear crawl and burpees on the Great Lawn:
Bear crawl to tree 1 – 5 burpees
Bear crawl to tree 2 – 4 burpees
Continue until tree 5 – 1 burpee120 Burpees total
Mary
COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.
I love each and every one of you.
SYITG
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Attack the Dawn with Burpees and Happy Birthday Igor! – from Heisenberg
After some discussion about how to avoid car thefts we moseyed to the Peristyle for a warmup.
Warmup – OYO 10 Burpees, Pledge of Allegiance, IC IW x 20, OYO 4 Burpees, IC Grass Grabbers x 10, OYO 4 Burpees, IC Abe Vigoda x 10, OYO 4 Burpees, IC Arm Circles X10 Front X 10 Back, , OYO 4 Burpees, IC Plank Jacks x 10, Peter Parker x 10, Parker Peter x 10. Mosey to F3 Fountain for a breather, Mosey to Circle Garden OYO 4 Burpees, Mosey to Roosevelt* Mall
Route 66 – Starting at the first bench with 1 Burpee and running to next bench adding a burpee at each bench. At bench 7 we lunge walked between benches.
Hades – Mosey to the City Park Practice Track – Run 100, Jog 100, Run 200, Jog 200, Run 400, Jog 400
7×7 – Mosey back to Roosevelt Mall and head for the famous Tool Wall. At each bench we did 7 V-Ups for approximately 7 benches.
Tool Wall – with time running out we did IC 25 Calf Raises
COT – we were joined by Hawg, Rudy and El Guapo as they finished their 10 miler.Coffee at PJ’s on Canal – Be on the Lookout for a new CSAUP involving 5k repeats and roasted pigs and details the first ever NOLA hosted F3 Nation GTE Grow Run in 2023.
*Did you know Teddy Roosevelt was F3 material? President Theodore Roosevelt was known to be an advocate of physical fitness and regularly engaged in outdoor activities such as hiking and horseback riding. Even as president, he was active enough to put much younger people to shame. “While in the White House,” Roosevelt wrote, “I always tried to get a couple of hours’ exercise in the afternoons.” A couple hours a day! As president! The occasionally sore Theodore Roosevelt, who chose the “strenuous life”—playing tennis or taking cold swims in Rock Creek or the Potomac? Even when he was injured (for instance, he lost sight in one eye from a boxing incident while president. He as also the inspiration for the GoRuck 50 Mile Star Course. He reportedly encouraged members of the military to participate in long hikes to promote physical fitness and discipline. One famous example of this was in 1913, when Roosevelt led a group of soldiers on a “50-mile hike” from Washington, D.C. to Baltimore in just 20 hours. The hike was meant to demonstrate the importance of physical fitness and the need for soldiers to be in top condition. **
**Sourced from Discipline Is Destiny (The Stoic Virtues by Ryan Holiday) with an assist from ChatGPT
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The End is a New Beginning – from Mahatma
New Years Eve 2022
Warm up X 22
Or 11 then 11
Scantron stretching
SSH
AbVagooda
Cherry Pickers
Mnt Man Poopers11 silent – keep silent and thoughts focused on following the Q as to transition to exercises:
SSH
Bend and thrust
Merkins
High plank
Plank Ups
VUps
Repeat continuously until 11 minute alarm365
3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
5 roundsRed Barchetta h
365
3 Merkins
6 Donkey Kick
5 Rounds2 rounds of Indian Merkin (T-Rex helped to lead his team to “a” win)
Losers 5 burpeesStretching and Mary
Obviously there was some mumble chatter as to athletic stretching?!
X Factor
Gas pumperCOT
The end has always been the beginning
Cheers to looking forward into 2023F3 note – Catfish experience: In NOLA you may consider hiding your keys other than top of your tire, rim or tailpipe.
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Did Gabby pull Thumbwar on a Bob sled across the Great Lawn? The city park police want to know. – from PVC
Brisk 50 degree morning 4 pax begin Warmorama in peace and quiet then 2 pax ascend from the gloom the chatterboxes of the group. It didn’t take long for them to run out of breath.
Warmorama: Low squat
Grass grabber
Abe vigoda
Hip rotation
Hill Billy
Imperial walkers
Stretch up head up
Peter Parker
Parker Peter
Arm circlesThe Thang:
2 sets
Step ups
Dips
American hammer2 sets
20 BBS
Run backward
20 Merkins
Lunge
20 Flutter kicks
Run forward
20 monkey humpers
Bear crawlBocci ball circle: winners choice of exercise and count
COT
Rudy joined us after 9.25 mile run -
Burn that Turkey – from Fracsac
Saturday after Thanksgiving at the Mothership brought a 60 degree Misty feel to the AO. The attendance was light with 4 pax: Carpool Downrange from Houston, Spaulding, Cheetos and YHC, but that didn’t stop us from turning up the heat to burn off that Thanksgiving meal!
Warmup at the flag with regular stuff. Mosey to the peristyle with a stop at the truck to grab some toys:
60 lb sandbag and ropeStations:
Burpees x 10 with sandbag (timer)
Battle rope
Big boi sit-ups
Donkey kicksPeople’s Chair on columns for 1 minute
10 x 8 count body builders IC
People’s Chair on columns for 1 minute
Monkey humpers x 15Stations:
Sandbag overhead lunge and squat x 5 (timer)
Battle rope
Freddie Mercury
Bonnie Blair’sMosey to great lawn for BLIMPS at each corner
Mosey back to peristyle for a little Shock & Awe!
SSH x 5 then 10 burpees
SSH x 5 then 9 burpees
Etc., etcTwo rounds of taking turns rolling the exercise die. Jump squats, derkins, American Hammer, Skaters, and burpees all came up.
Finish off with a little Mary.
COT
Good stuff!
SYITG
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Building the Bums – from Triple Shift
I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.WARMUP
There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!THE THANG
We headed across the street over to the rut filled field next to the exercise station.
Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Frog Pump x 11 IC
Donkey Kick x 11 IC
Monkey Humpers x 11 IC
Alternating Supermans x 11 IC
Frog Pump x 11 IC
Mission Impossible for last minuteCountoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!
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Tick Tock – from Hawgcycle
Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.)
Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC
The Cantores were out last night, predicting a monsoon this morning. Excited to get wet, YHC laid out the swim trunks and took the Q. As previously established, YHC has little faith in the Pax’s desire to overcome conditions. So I started planning a workout for somewhere between 2-4 pax. I arrived at the flagless meeting point a customary 2 minutes early shocked to find more people than I could count on my hands….much less keep up with during the workout.
The Thang
• Mosey to the far side of the mediocre lawn and circle up for the warm-up: SSH x 25; Imperial Walkers x 20; Don Quixote x 10; Merkins x 10, Peter Parker x 15; Parker Peter x 15; Tempo Merkins x 10; Squats x 15; Lunges x 20; Low Slow Squats x 15
• Mosey to the Foundry. Plank and wait for the six
• Bernie Sanders (Hang in there as long as you can) – Partner up. Pax 1 does hangs starting above the bar and then below the bar for as long as possible. Pax 2 makes there way through BLIMPS. When Partner 1 can take no more – flap jack. Keep flap jacking, always picking up where you left off on BLIMPs until time is called
• Start the mosey to the Football field stopping for 10 Catalina Wine Mixers
• Continue mosey to Football field stopping under 610 for clock merkins (6 @ 12:00, 5 @3:00, 4@6:00, 5@9:00)
• Continue mosey stopping in a mess of grass for 15 sumo squats
• Arrive at football field and bear crawl 100 yards Then partner up and sled bear crawl back, switching on Q’s command. For sled bear crawl think the sled you push in football practice. One pax bear crawls while other pax stands in front of him pushing against his shoulders, providing resistance. We made it about 50-75 yards
• Mosey to the parking bollards and balance for the six. Not a lot of participation on this one.
• Start the Mosey back to the flag, taking a dangerous shortcut under 610 for the barefooted among us. Pausing at the Indoor Pickle Ball courts for some semi-balls to the wall
• Continue mosey stopping for some alternating step ups by the Children’s Museum
• Continue the mosey stopping for crunchy frogs.
• Reach the flag 2 minutes early and finish up with penguins and 100sNMM
• YHC was not prepared for the number of Pax this morning. Maybe there are heartier guys in F3 NOLA than I thought. It’s hard to lead a bunch of dudes all over City Park. Pro-tip: Start the warm-up with SSH and then proceed to rotate in a circle counting each guy as the Pax count the numbers. I am pro, so I did this. The problem was the number was too high for me. I got lost somewhere around 14 or 15.
• Why do you need to count the pax? Because you need to make sure everyone stays with you, especially if you plan to cover a lot of ground, as I hoped to.
• I had no clue how many people were with us. I thought there were 17 in the beginning, but then we had an even number at the Foundry? Then Tool left and we had even numbers again at the Football field? Was it because there was a Vagabond wandering aimlessly around the park, sometimes with us, sometimes not? Was it Almonaster that showed up 55 minutes late? Was it because Tool disappeared? Or is it because YHC has trouble counting once the numbers get into the double digits? I don’t know, but it was not good. I think I got all the FNGs back to the flag. There were only 3, so I could manage that. For all I know, there may still be someone out there. I also don’t have much faith in the pax ability to navigate City Park solo. Maybe if the Renaissance guys could take a drive around the park tomorrow just to make sure?
• Roach wasn’t too excited about his name. Don’t worry Roach, we came up with another one at coffeeteria. We will gladly change it next week if you want. It’s up to you.
• The sled bear crawl is my new favorite exercise.
• The barefoot movement is afoot. Three au naturale pax today. That makes 4 for the week.
• The indoor pickle ball courts need some work. The smell is reminiscent of the WPM stairwell. A number of pax warily stood by the street refusing to enter the grounds. It was telling of how much of their trust I had earned 45 minutes in.
• I wish we could have had a photo shoot there though. The graffiti had Stone Mountain written all over it.
• Less than half way through the workout The Boge started chirping in my ear about getting back to the flag on time. Everytime we stopped for a COP he reminded me that I needed to consider the distance back and the time remaining. I later learned that The Boge was watchless. Does he just have an innate sense of time or was it his familiarity with the Q that caused his anxiety?
