F3 New Orleans

Tag: The Muscleship

  • Circuit City

    A trio of PAX posted this Saturday at The Muscleship in an effort to ensure our chests stick out past our guts.

    Warmup in front of NOMA: IWx20, WMx10, ACx20, LSSx20, IPSWx10, then Lunge Walk approx 30 yards towards the lake where we planked for 1 min along the shoreline.

    Moseyed to The Foundry for a series of circuits, with emphasis on improving our pull-ups. Having a cozy PAX of three allowed us to quickly map out the stations and rotate through.

    Circuit #1: Pull Ups, Side Lunge, BB Sit Ups x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #2: Body Rows, Step Ups, Box Cutters x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #3: Let the arms recharge with some round robin Mary…Gas Pumpsx20, LBCx20, Freddie Mercs x20

    Circuit #4: Parter Assist pull-ups x10 while third PAX hold people’s chair. Rinse and repeat with pull-ups x6, then pull-ups OYO x4….t-claps to Kenner Bruh for grinding through those last ones.

    Mosey back to the Big Lake shoreline for an all-so-serene waterfront view while we knocked out…

    Circuit #5: Inchworm Burpees/Merkins x10, x8, x6, x4, x2

    Circuit #6: The Triple B Suck, cousin to the original “Suck”…3 Min AMRAP of Big Boy Sit-ups x6, Box Cutter x6, Burpees x6, calling your count out after each round. We had enough time to do this twice.

    Capped things off with a few min of yoga stretching to include the “HVAC Special”.

    COT, BOM, followed by a fly-by of F3 ruckers. Good to see the boys out there prepping for another Go-Ruck…way to get after it!

    Coffeteria and some good F2 to boot. YHC enjoyed meeting Shocker and pushing each other through some of the circuits. Great start to a Sat.

    Tool

  • Smoked Stack

    Conditions

    Mostly cloudy, 67 F, Feels like 68F, Humidity 100%, Wind 6 mph from SSE

    Warm-up

    Imperial Walkers x 30; Peter Parkers x 20; Windmills x 10; Moroccan Nightclub x 40 Hold it…. Forward Arm Circles x 10 Hold it…..Backerds Arm Circles x 10

    The Thang

    Bear Crawl to the 6th tree and hang a right, bear crawling to the cone (total of 100 yards or so).  Then recovery walk to the cone (down a level) and crab walk across (40ish yards), drop a level and side lunge left, drop a level and side lunge right, drop a level and crab walk backwards, drop a level and crawl bear back to the start. 

    Stack – use coupons for squats, shoulder presses and curls

    • 10 eight count body builders
    • 10 eight count body builders, 20 squats
    • 10 body builders, 20 squats, 30 shoulder presses
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls, 50 dying cockroaches

    Unstack

    • 50 dying cockroaches, 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 30 shoulder presses, 20 squats 10 body builders
    • 20 squats, 10 merkins
    • 10 merkins

    NMM

    • The crowd seemed pleased with the Moroccan night clubs followed by the arm circles
    • I’ve never asked for as many count downs as I did today.  I had to have asked Tool and Kenner Brah to countdown from 20 or 10 at least 15 times.  I was toast.
    • Thanks to Tool for keeping the energy up and pushing us to get down the mountain.  We had to take the ski lift down by swapping the body builders for merkins.
    • Kenner Brah, never one to shy away from making things awkward at the end of a workout, came through again by quoting Ed Sheeran lyrics as we started the COT.
    • COT got much better from there.  I had a really neat experience where for some reason, I felt compelled to pray for a young man from our church who recently got a job at Acropolis on Feret.  I’m rooting for this kid that he will stick with this job and get some good life experience.  Not sure why I felt compelled to share this with the guys but as soon as I did, Kenner Brah asked me his name.  He knows the kid and will soon be in-laws with the woman that owns Acropolis and give this kid his opportunity.  I walked away knowing that God is very much in control of this situation. 

  • Catholic League Jamboree

    A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:

    Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP

    Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.

    Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.

    Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.

    COT, BOM, followed by coffeeteria.

    Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.

    Tool

  • Hokie Pokey’s 60th Birthday Party

    Hokie Pokey’s 60th Birthday Party

    Warm Up

    After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.

    The celebration of 60

    We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.

    After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.

    We the returned to our starting points at the great lawn to start the next round.

    Round one ~ Burpess

    Round two ~ Lunges ( 2 is one)

    Round three ~ Imperial Walkers (2 is one)

    Round four ~ Merkins (Hand Release)

    Round five ~ Plank Jacks (4 count)

    Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.

    COT

    Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.

    Rudy was kind enough to then close us out in prayer!

    Gratitude

    I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!

    Thanks to the 26 PAX who were able to celebrate my birthday with me
    Two FNG’s ~ Coattails and Beardo

  • Trying to Gas Mahatma

    A small PAX with a wonderful FNG, Tool’s son Brady the Speed Racer. Here’s an approximation of what YHC remembers.

    COP1 by the Flag: • 31 SSHs, 5 burpees • 30 Imperial Walkers, 5 burpees • 29 Squats, 5 burpees • 28 V-Ups, 5 burpees • 27 Merkins, 5 burpees • 26 Leg Pulses, 5 burpees • 25 Kim Jong Uns (Toy Soldiers), 5 burpees • 24 Russian Twists, 5 burpees • 23 Grass Grabbers, 5 burpees • 22 Arm Circles, 5 burpees • 21 Lunges, 5 burpees • 20 Monkey Humpers, 5 burpees

    COP2 by the Fountain: • 31 Left Leg Stepups, 2 box jumps • 30 Right Leg Stepups, 2 box jumps • 29 Dips, 2 box jumps • 28 Alternating Stepups starting Right, 2 box jumps • 27 Alternating Stepups starting Left, 2 box jumps • 26 Incline Merkins, 2 box jumps • 25 Left Leg Powerups, 2 box jumps • 24 Right Leg Powerups, 2 box jumps • 23 Derkins, 2 box jumps • 22 Left Leg Step Ups, 2 box jumps • 21 Right Leg Step Ups, 2 box jumps • 20 Dips, 2 box jumps

    COP3 by the Flag: • 31 LBCs, 5 V-Ups • 30 Russian Twists, 5 V-Ups • 29 Dying Cockroaches, 5 V-Ups • 28 Penguins, 5 V-Ups • 27 Low Country Crabs, 5 V-Ups • 26 Flutter Kicks, 5 V-Ups • 25 Hello Dollys, 5 V-Ups • 24 Crunchy Frogs, 5 V-Ups • 23 Rosalitas, 5 V-Ups • 22 Wife Pleasers, 5 V-Ups • 21 LBTs, 5 V-Ups • 20 Close Observations (slow LBCs), 5 V-Ups

    COP4 on the Steps: • 31 Rocky Balboas, Bunny Hop up the Steps • 30 Rocky Balboas, Bunny Hop up the Steps • 29 Rocky Balboas, Bunny Hop up the Steps • 28 Rocky Balboas, Bunny Hop up the Steps

    Time’s up. Count-Off, Name-O-Rama and COT. It was great to have Speed Racer join us. JV

  • Classic Muscleship

    12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week.  YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown. 

    The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC

    • SSH x 20
    • Peter Parkers x 20 
    • Alternating hand to foot touch  x 20,
    • Arm circles x 15 both ways 
    • Windmills x 15

    Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;

    • Pull-ups
    • jump squats
    • snake jumps
    • Dips
    • Shoulder taps
    • Diamond merkins

    Rinse and repeat for 4 total rounds. 

    Next we moseyed back to the field in front of NOMA for “The 300”

    Again all pax partnered up where there were 4 cones spread about 40 yards apart.  At each cone the pax had to perform 75 cumulative reps of the designated exercise.  

    Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone.   When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:

    • Cone 1 – 75 merkins
    • Cone 2 – 75 big boy sit-ups 
    • Cone 3 – 75 Carolina dry docks 
    • Cone 4 – 75 American Hammer 

    With about 8 minutes remaining we circled up for some Mary called out by all the pax.  From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.  

    Finished up with COT for countoff, NOR and intentions followed by Coffeteria.  

    Thanks for posting and the opportunity to lead as always.  

  • Swingers Style Football

    “The only place success comes before work is in the dictionary.” –Vince Lombardi

    Cool and crisp morning a few Saturdays ago at The Muscleship, perfect conditions for a beatdown.  Six men posted, ready to get better.  T-claps to SOGO for getting in a pre-run w/weighted vest beforehand…#beast!  Lots of good football being played the past few week in South LA, minus the Falcons game, so YHC decided to repurpose a football themed Chamber workout from a month ago.  The extra 15 min allowed for some tweaks and lagniappe.  Thanks to quick google search, we had a list of motivational quotes from coaches and players that would hopefully keep things in high gear throughout the game. 

    Warmup:  Started with an impromptu mosey near the shoreline of the Big Lake, including a landmine run through duck poop alley, then circled up in front of NOMA for SSH, AC, IW, LSS, WM, and one or two more.      

    The Game:  We grabbed some half-sized cinder blocks (20lbs) and made our way to the field where two rows of cones approx. 25yds apart.  The game plan called for (4) 5 min quarters, partnering up with a different PAX each time….a swingers party if you will.  PAX #1 stays at the line doing one stationary exercise while PAX #2 does moving exercise to the cones and back.  Flip flop for the full five min quarter with focus on using good form and digging deep the whole time.  Strive to do more than just go through the motions, something we may all be guilty of from time to time.  But first, another Lombardi quote… 

    “There is only one way to succeed in anything…and that is to give it everything.” –Vince Lombardi

    1st Quarter: PAX #1 – Lunge walk w/block to cone then run back, PAX #2 merkins till fatigue – then hold plank.  Flip flop 5 min.

    “Stay focused. Your start does not determine how you’re going to finish.” – Herm Edwards

    2nd Quarter: PAX#1 – Tricep extetension w/block,  PAX #2 – crab walk and run back.  Flip flop 5 min.

    “Nobody who ever gave his best regretted it.” — George S. Halas

    Halftime: Mosey over to the Big Lake ledge for RLSU x20, Dips x15 (requested by Gabrielle), LLSU x20, Ledge Crunches x20.  Mosey to the Singing Oak for some round robin Mary led by Gabrielle, Thumb War, and Tanner, maybe?  Then an Indian Run around the rest of the track finishing up near the cones.  

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” –Joe Burrow

    3rd Quarter: PAX #1 – Curl Press w/block, PAX #2 Side lunge there and back.  Flip flop 5 min.

    “Success isn’t owned, it’s leased. And rent is due every day.” –J.J. Watt

    4th Quarter: PAX #1 – Standing bench press/block ext….audible called halfway to kettle bell swings, PAX #2 – Bear crawl there and run back.  Flip flop 5 min. 

    “You cannot make progress with excuses.” –Cam Newton….followed by some chatter from the PAX about our favorite Panthers player.    

    Overtime (w/added Iron Pax flashbacks for good measure): PAX #1 – Thrusters!!! w/block, PAX#2 – Backpedal, 3 burpees, run rack.  Flip flop 5 min. 

    “Success isn’t measured by money or power or social rank. Success is measured by your discipline and inner peace.”  –Mike Ditka

    Squeezed in a minute of stretching followed by COT and prayer. YHC mentioned that he didn’t play football growing up but has developed an appreciation for the game and enjoys seeing the hard work unfold on the field by the players and coaches alike. The level of dedication put in is admirable, something we can strive to do in our own lives with work, family, fitness, etc.

    Reconvened for coffeteria at our favorite caffeinating hole with our Mothership buddies. 

    Tool

  • Fueled By The Fallen and Fight Songs

    Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.

    IRON PAX CHALLENGE – WEEK 3

    ACCUMULATED REP SCORING

    10 PULL UPS

    15 BURPEE BLOCK JUMP OVERS

    20 BLOCK CURLS

    25 BLOCK SQUAT THRUSTER

    30 GAS PUMPS (REVERSE CRUNCH)

    RINSE AND REPEAT FOR 43 MINUTES

    The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.

    Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.

    One week left, let’s finish strong!

    Tool

  • Exterminating The Killer B’s

    “We comin’, and we ain’t backin’ down”  -Coach O 

    With the first week of The Iron Pax Challenge coming to a close, the brave men of F3 NOLA had one last shot at exterminating the Killer B’s, a workout not meant for the weary.  For some guys it was round one, others round two with hopes of improving times.  The heat and humidity along with the uncut wet grass would not help matters at The Muscleship, but the Pax was determined to take care of business.  After a quick warmup, we got in position and fired up some motivation music to hopefully help numb the pain of the burpees and such that wait ahead. Saturday was also the much anticipated LSU vs UT game, so a few LSU fight songs made their way on the playlist, in lieu of the Coach O motivation sound bites that YHC was unable to make happen.  

    The THANG: Killer B’s

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Bear crawl back 30 yards.

    Complete 5 sets for time

    All PAX finished in times ranging from roughly 27-45 min.  T-claps to those early finishers that swept the six and got some lagniappe in. Many PAX later discussed the wet, uncut grass hindering times, but that was our only choice in the area.  YHC had previously considered a mosey to one of the nearby, manicured fields but figured the extra run would bring some groans.  

    Capped things off with 5 or so round robin Mary exercises and a COT.   

    A good morning was had by all.  T-claps to the PAX for digging deep and grinding through.  And T-claps to the die-hards that opted to do this workout 2-3 times throughout the week.  Hopefully we all got stronger. 

    Tool     

  • Thank you USMC Joey Bovia!

    Introduction to USMC Joey Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On August 31, 2019, 10 men of F3 (including FNG Complicated) converged at Muscleship to pay tribute to this hometown hero through a workout, on the 9th anniversary of his sacrifice, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s mom was notified of the F3 tribute and she sent her deepest gratitude to the men of F3.  Sgt. Bovia’s mom was assured Joey’s sacrifice would not be forgotten. She expressed her greatest fear is people forgetting Joey.

    Warm up

    After an introduction to USMC Joey Bovia, we left the flag and took a slow mosey over to The Foundry to warm up.

    Once there, Hokie Pokey solicited assistance from @SOGO for Warm Ups as SOGO has not held his VQ yet.

    31 SSH, 8 Merkins, 8 Hill Billies and 8 Arm Circles Forward and Backward for the Warm up

    The Tribute ~ 8 stations 31 reps “plus bonus burpees ;-)” in teams of 2 split between 5 stations and then rotating through the 8 stations

    • Hand Release Merkins
    • Low Slow Squats
    • Pull ups with FULL extension at bottom
    • Alabama Ass Kickers
    • Floyd Mayweathers
    • Dips ensuring you get DEEP into the dip
    • Lunges (stepping way out front and getting the back knee down)
    • Mule Kicks (possibly being renamed Sunday Mornings)
    • PLUS we started and ended with 5 burpees and 3 burpees at each transition … 7 transitions x 3 = 21 +5 +5 = 31

    There was leftover time so we added some bonuses of planks while our partner ran to the track and back. We concluded by moseying back to the fountain in front of NOMA for step ups and then closing with a circle of 8 minutes of Mary

    Thank you Joey Bovia & COT

    We closed with our Circle of Trust and once again lifting up RED (Remembering Everyone Deployed) and giving special thanks to those that gave the ultimate sacrifice. We also lifted up @Bell Hop and @Rudy’s Dad and all those dealing with cancer! We also lifted up all those dealing with Hurricane Dorian and those traveling this weekend.

    We also welcomed our FNG, Steven Arthur with the F3 name of Complicated which is way to complicated for me to explain here.

    As always, I thank my F3 brothers for the opportunity to push myself and hopefully aid in each of you pushing yourselves through my attempt to challenge you at your fitness level while still being able to Q.

    Thank you USMC Joey Bovia (RIP 08.31.10)
    The tribute with 8 stations and 31 reps at each station