Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
The Thang:
To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
Abe Vigodas x 10in cadence
Grass Grabbers x 10 in cadence
Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
Peter Parker Peters x 10 in cadence
Crab Cakes x 10 in cadence
Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.
Tag: Revit
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Seafood Gumbo (i.e. No Andouille) 2024-08-03 – from Catfish
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Citius – Altius – Fortius at Mothership – from Triple Shift
Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.
https://www.ranker.com/list/underdog-olympics-stories/jordan-love
https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-historyWith the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.
WARMARAMA
Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.THE THANG
Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.COT
Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading! -
Frisbee and Burpees – from Fracsac
The Mothership happened today with a visit by Goose from Thibodaux. Ballast, Heisenberg, Revit, Catfish, Bongo, Dax, Tool, Kennah Brah, Squints, and YHC brought us to 11.
Disclaimer made, then mosey.
Warmup at the peristyle with some regular stuff and included TIE Fighters. #IYKYK
Ended warmup with a mental challenge. Count to 16 SSH in cadence than to 22 in silence. Penalty for non compliance was 10 burpees. Spoiler alert: we did 10 burpees.Move to great lawn for variation of BLIMPS to recognize NDSU in FCS playoffs. 5 more burpees ‘cause the pax called their mascot a buffalo.
1 cone in the middle with 5 cones on the outside. Start with 5 burpees in the middle and then bear crawl to an outside cone to do next exercise. Always return to middle cone for 5 burpees.
10 Lunges, 15 IW, 20 ‘mericans, 25 PJ, 30 squats.Mosey for a while with a Bison run. Last man sprints to front of column and tosses frisbee to last man, continue until all get a shot.
Ring of fire in front of sculpture garden entrance. ‘Mericans, squats and then monkey humpers (just as a nun was walking by – not my best day).
Mosey and pass the frisbee across at least 4 pax. 5 burpees for the one drop.
11s at the bridge behind Cafe du Monde. Jump squats on one side and V-ups on the other side.
Some frisbee practice at Pops band stand with SSH.
Finish with some Mary then back to the flag.
55 burpees total. #ironsharpensiron
CoT
SYITG
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Casino Royale and The Gettysburg Address – from Triple Shift
If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.
I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
Diamonds – Thrusters/Squats
Hearts – No Cheat Merkins/Bench
Clubs – Patti Cake Big Boi Sit-ups
Spades – Body Row/Upright Row
Joker – Farmer Carry/Run around NOMA
A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
J’s – 10 of suit and then Duck Walk to one side where the slate ends.For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.
We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.
Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
Abraham Lincoln
November 19, 1863 -
PYDHY – from Vagabond
Warmup
Circle up – challenge to see how far we can push ourselves beyond mental limits
PYDHY – “Push yourself don’t hurt yourself”
do as many as you can side straddle hops facing outward so you can see other pax – stop when you get tired (not speed but total number)
do as many as you can shoulder taps – stop when you can’t do any moreWhen done turn around LBCs in your own
Was the number surprising to you?
We’ll do again another time – remember your numberPartner up
throw frisbee, kick ball to each other back and forth 10x each
frisbee touches or ball bounced ground, 5 burpees/3 8 ctsPeristyle benches 15 reps
Squats while waitingDips
Derkins
Irkins
R leg step ups
L leg step ups
R Hungarian split squat
L Hungarian split squat
Incline wife pleaser
Plank walk up/downsRing of fire
Bonnie Blairs
Al GoreMary
Great lawn – soccer
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Yippee! – from Rudy
7 PAX (5 on time, 2 stragglers) at the Mothership for the annual Yippee Bag! Hot Hot Hot.
Warm Up on the field. No one seems brave enough to tackle the Yippee Bag as we go through stretches, some SSH, some IW and some Peter Parkers. OH WAIT. Catfish breaks the ice and pulls the “20 Low Slow Squats for the Q”. So while YHC does that, Catfish leads the Peter Parkers.
The Thang
11s, with Sit Ups and Jump Squats. Intermingled are Lunges for the Q, Ring of Fire, Balast dares to reach in and immediately regrets it, as he pulls the “10 8 count for You” card. Bongo draws the “Tag” card, and its on! Game of Tag while PAX continue trying to complete 11s (El Guapo is still it). Snooze draws the “1 lap for a PAX” and nominates himself. I guess he thinks running is better than Jump Squats.
Finish up, close up the bag and mosey over to the Rock Pile. Grab a Rock.
First thing with the rock is a repeat of Friday’s rifle carry. The distance was shorter – maybe 200 yards? To the stop sign and back. Go!
After that, circle up for some Press/Curl/Row combos, along with some Yippee treats. Catfish defeats RevIt in a “Hold your breath” challenge. Bongo and Catfish get Wacky Jacks x20. YHC gets 20 BBSU. And a partner-up back-to-back Peoples Chair. Put the rocks back, head to the museum.
At the museum side stairs – Tooth Fairy is the timer (increasing Irkins up the steps), while another group does peoples chair and another does LBCs. Interruptions for 10 8 count BBs for everyone, then 1 lap around the museum. Mosey back to the flag.
COT: prayers for Bongo’s co-worker and a cancer diagnosis. Continued prayers for Saban’s mother and family.
Thanks everyone for putting up with YHC during the birthday week Q bonanza!
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Workout Tribute to Cardinal’s VQ – from Willie
Like many AOs around the country, we paid tribute to the passing of Cardinal by performing his VQ workout in the big mountain at WPM. All of the running referenced in the workout was done up the mountain. In addition to Cardinal’s workout, I did bring a bluetooth speaker and a new playlist for 2023. If any of the PAX wanted to skip a song, the entire PAX incurred a 10 burpee penalty. Cardinal’s workout is already stacked with burpees, so the PAX endured some pretty rough music. We were almost skip free, but @douille pulled a skip at the very end…. Not a surprising move from @douille. Cardinal’s VQ workout is as follows:
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 HayesWorkout
“Card’s Run and Repeat”5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the sign and repeat15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finishedAs a group if there is time
20- Burpees Burpee Counter 100
At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!
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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?