Today’s the day for the inaugural Muscle Ship at City Park, so YHC decided to emphasize the difference between the workouts – for one day, the Mothership became the Running Ship. As the 15 PAX gathered in the gloom (after a brisk 3 mile pre-thang run) YHC gave notice that we would be running. We would to a quick fly-by and give any PAX the opportunity to join the loafers, if they wanted. With that warning, and a disclaimer, off to the races.
First run to the lawn in front of NOMA for the warm-up:
SSH x25
Peter Parker x25
Parker Peter x25
Shoulder Touches x25
Mountain Climber x25
Then run some more (looky by the lake, there’s a group of 16 men who appear to be laying down. I think I see yoga mats too), heading towards Roosevelt Mall.
At the foot of Roosevelt Mall, Heisenberg chooses Merkins for the Route 66 exercise. Go. 11 benches to visit, 66 merkins. Plank up by the entry to the track.
Time for an old favorite of YHC: The Dirty McDeuce. 3 exercises, 12 reps. Upper Body, Core, Legs. Then a lap. Repeat x4.
Slowsey towards the pole-vault mat, half-way along the straight away. Partner up for the game of “Catch Me If You Can”. PAX 1 sprints half way round the track. PAX 2 moseys across the field to meet the sprinter. Tag up and reverse (PAX2 sprints, PAX1 moseys back). Repeat repeat repeat for 8 mins.
Slowsey to the Refinery for 5 stations: Burpees, Jump the Green Snake, Pull Ups, Derkins and Hanging Knee Raises. 12 Burpees is the timer.
Getting late, so lets mosey back to the flag. Stop half-way to get the group back together – doing Monkey Humpers while waiting for the 6. Then again at the flag, Monkey Humpers for the 6.
All told, 4.1 miles earned towards RRR this am.
Close out by remembering our PAX struggling with illness and deaths among family and close friends. Finish out with St. Ignatius Prayer for Generosity.
A beautiful, crisp Saturday morning for the Mothership, with a quick disclaimer we ….circled up.
For the last couple of weeks, YHC has been thinking about events that have occurred in our F3 family. These include Terrabyte’s passing, illness with our F3 brother’s loved ones and the impending closure of Morning Call and loss of employment, at least temporarily, for our faithful waiter, Mike. As YHC was preparing for his Q at the Mothership during the week, YHC noticed an old favorite movie had been added to Netflix, Black Hawk Down. This film is about the Battle of Mogadishu in Somalia in the early nineties which resulted in the death of 19 American Soldiers, YHC noted some explicit themes in the movie such as “No Man Left Behind” and “We fight for the man next to you”. There was also some implicit themes including no man is on his own. Clearly, all of these themes are echoed in the F3 credo “Leave no man behind, but leave no man where you found him”. So in honor of the 19 American Soldiers who died in Mogadishu and all of our F3 Brothers going through tough and uncertain times, this Mothership beatdown will have no OYO exercises. One other note on Blackhawk Down, in the movie there was multiple references to “chalks”. After some quick research with the source of all sources, Wikipedia, a “chalk” in military terminology is a group of troops (think platoon) in an airborne assault. PAX, count off 1, 2, 3, 4 and form up into Chalks 1, 2, 3 and 4. This will be your group throughout the workout. Each Chalk designate a Chalk Q and grab a Flag.
Mosey to Great Lawn for Warm Up
Form rows of by chalk starting with Chalk 1 then Chalk 2
followed by Chalk 3 and 4. Chalks try to
stay in formation Let’s begin:
All exercises until Q yells Halt
Walking Soldiers
High Knees
Butt Kicks
Carioca
Circleup for additional warm-up:
Self Love I/C X20
Imperial Walkers I/C X20
Hillbillies I/C X20
Form your Chalks into
circles on the Great Lawn for the next thang… Bear Crawl Ring of Fire:
Bearcrawl Counter-Clockwise till Q yells halt
10 merkins in ring of fire fashion starting with
the PAX to the left of the Chalk Q
Bearcrawl Clockwise
10 wide merks Bearcrawl Counter-Clockwise till Q
yells halt
Let’s increase the difficulty!
Boo Boo Bearcrawl Counterclockwise Right Leg Up
10 staggered right merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Boo Boo Bearcrawl Clockwise Left Leg Up
10 staggered left merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Chalks grab flag, form columns and march to road in front of
Storyland. Line up chalks in four
columns facing towards museum for Indian Runs to Fountain.
At Fountain circle up staying with your Chalk for Red Hot Chili Pepper:
Right Leg Step Ups x 16; Decline Merkins x 8; Left
Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left
Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left
Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left
Leg Step Ups x 4; Incline Merkins x2
Next, down Lelong Drive for more Indian Runs in Chalks. T-claps to Chalk 3 for hanging back to keep their chalk together. Now you’re getting the idea!
Mosey in Chalk to side of NOMA and partner up in Chalk for
O.P.P.
One PAX does OH Claps (O) in People’s Chair (P) while the
other PAX does 20 Plank Jacks (P) Flapjack till Q yells halt. These were done in 2 count cadence. Let’s try to stay together on cadence Chalks!
Time is running out so grab Flags and mosey in Chalk columns
to great lawn for:
Quick Mary:
Flutter Kicks I/C X20
Hello Dolly I/C X20
Times up so circle around Flags in Great Lawn for CoT
Count-Off, Name-o-rama (1 FNG who was named Twin Span as he’s
from Slidell), Intentions and Prayer.
T-claps to all the PAX who did the daily double, the
Mothership and Krazy Ivan. Southshore brought
the Freedom Hammer home!
Thank you PAX for embracing the Beatdown’s theme of no man
is “on his own” in F3. As we all go
through life’s ups and downs, it feels good to know that we have our F3’
brothers to watch our six. We are truly
our Brother’s Keeper!
NM Moleskin
For 4 years, the PAX have been enjoying F2 and F3 at the Morning Call in City Park after the Mothership. For most if not all of those coffeetaria’s, we have arrived to ice cold water to refresh us and been served “Hot” au laits, “Cold” iced coffees and for a brave few “Hot Black” coffees by our faithful waiter Mike. We all know that this past weekend was the last for Morning Call and there is some uncertainty whether Mike will come back with Café du Monde. Even if he does, he will be out of work for at least a month. So in true F3 fashion, an operation was drummed up. In a short week, what became known as Operation Big Tip was put into full effect to thank Mike for all of his service to the PAX. The PAX raised $349 for Mike and a Framed Picture signed by the PAX was delivered at Coffeetaria. YHC even noticed a tear in Mike’s eye. The PAX should be proud of their efforts. This is the best of F3.
F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.
YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.
Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup
SSH IC x 52 (Terabyte was only 52) IW IC x 15 Grass Grabbers IC x 10 Abe Vigodas IC x 10 Arm Circles IC x 10 Fwd x 10 Bwd Peter Parker IC x 20 Shoulder Taps IC x 20 Parker Peter IC x 20 Mountain Climber IC x 20 Recover, pick up the flag, and mosey….
Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue 10 Burpees OYO Mosey across the bridge and find an open space near City park Avenue Monkey Humpers IC x 20 10 Burpees OYO Mosey along to the next open green space LBC’s IC x 20 10 Burpees OYO Mosey to the entrance to NOMA at Lelong Drive Dying Cockroach IC x 20 10 Burpees OYO (there was much mumblechatter by this time) Mosey to the Tree line near NOMA YHC asked how may burpees left? We have smart Pax! 12 it is! 12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!
Mosey to the Fountain at NOMA Dips IC x 20 RL Step Up IC x 15 Incline Merkin IC x 10 LL Step Up IC x 15
Dips IC x 10 RL Step Up IC x 15 Decline Merkin IC x 10 LL Step Up IC x 10
Mosey to the tree line Sprint to first tree and back – 5 burpees Sprint to second tree and back – 5 burpees – plank and wait for the six
Starting at first tree, Burpee Broad Jump to third tree.
YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree. Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.
Mosey back to the Great Lawn for Mary: LBC’s IC x 30 Tin Snips IC x 20 Hello Dolly IC x 20 Flutter Kicks IC x 20 American Hammer IC x 10
Plank for one minute Recover, pick up the flag, and return to the other flags for the COT
Count off, Name-O-Rama, Announcement, and ended with a prayer.
Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!
The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at: Victory Fellowship 5708 Airline Hwy Metairie, LA 70003
If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.
With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.
Warm Up
SSH x 20
Hillbillies x 20
Mountain Climbers x 20
Plank Jacks x 20
Imperial Walker Squats x 20
Arm Circles -Fwd x 15, Rev x 15
5 Burpees OYO
Mosey to the Fountain in front of NOMA
Thang 1
Right Leg Step Up x 15
Dips x 10
Left Leg Step Up x 15
Dips x 10
Bulgarian Split Squats Right leg x 15
Dips x 10
Bulgarian Split Squats Left leg x 15
Dips x 10
Incline Merkins x 15
Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.
Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.
The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.
Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.
LBC’s x 20
Dying Cockroach x 20
I had more but it was 7:30 so we moseyed back to the flag.
COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.
With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!
