F3 New Orleans

Tag: Catfish

  • Just another Renny – from Vagabond

    Warmup
    Burpee Suicides
    Step-ups
    20 mins of Mary/Core with coupons
    Sunday Mornings

  • Tabata with RESPECT to SLT ~ Safe travels Vag – from Hokie

    Saturday evening an urgent plea was sent by Vagabond as he was called out of town on some unexpectant travel.

    By the pure Grace of God, YHC responded before Bay Watch or Frac had the opportunity.

    Sunday morning came and I was greeted Catfish and Heisenberg, then Frac came rolling in hot (no surprise there!)

    Disclaimer was made before warm o Rama while “Facing the Bacon”
    – 15 SSH (IC)
    – 15 Cherry Pickers (IC)
    – 12 Windmills (IC)
    – 12 Arm Circles Forward (IC)
    – 12 Arm Circles Backward (IC)

    Tabata #1 – Legs
    4 rounds, work for :20, rest for :10…. as we were starting this round we were pleased to see Bay Watch appear with Tunes for our Tabata
    – Squat jumps
    – Calf Raises
    – Low slow Squats
    – Box Jumps or Step Ups
    – Lunges
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #2 – Arms
    4 rounds, work for :20, rest for :10
    – Dips
    – Incline Merkins
    – Decline Merkins
    – Overhead Claps
    – Shoulder Taps
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #3 – Abs/Core
    4 rounds, work for :20, rest for :10
    – LBC
    – Flutter Kicks
    – Freddy Mercury
    – box CUTTER’S
    – Hold a low plank
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    There was some mumblechatter that possibly the Q forgot Sunday Mornings and “we better not finish late for coffee” but alas “Halt” was heard and we went to the front of NOMA to close with 1 minute of Sunday mornings

    COT
    – Prayers were lifted for the upcoming relocation of Bay Watch to Jackson, MS; for his house sale, and his house hunting.
    – Prayers were lifted for the Frac and his upcoming trip to Vegas this Wednesday through next Monday to connect with his siblings in support of his sister who just lost her husband unexpectedly

    I was a little dissatisfied with this Q, as possibly being a little too easy, so I will try it again this Tuesday over at Best Bank Batture with some modifications.

  • Cool Cardio at the Mothership – from Fracsac

    YHC took the Q at the Mothership knowing it was going to be a cold and miserable morning.
    With a brief disclaimer given, 6 pax headed to the peristyle. Bogey, Catfish, Triple Shift, PVC and YHC circled up for the Warmup.

    SSH, GG, and Hillbilly’s followed by a mosey to the Storyland entrance. Finished with some arm circles with Moroccan Night Club where dancing was enjoyed by all!

    EMOM x 5 With 10 burpees (50)

    The Motivator!

    Stations:
    10 cleans with Sweetness aka 60 lb sandbag(timer)
    Derkins – AMRAP
    Big boi sit ups – AMRAP
    Jump rope – AMRAP
    SSH – AMRAP
    Step ups – AMRAP

    EMOM x 5 With 10 burpees (50 more)

    Mosey to the big lawn for some more fun with sweetness. Pax helped to make this really suck:
    Plank up and pull sandbag thru all pax and back, last pax bear crawls to the end. Rinse and Repeat.

    Embrace the suck: 7 SSH, 7 Merkins, 7 Bobby Hurleys over and over for 3 minutes.

    Finish off with some Mary with a couple rounds of Burpees sprinkled in to hit 120 total.

    Back to flags for COT

    We were warm and far from miserable at the end. Thanks for posting with me.

    There was supposed to be a down range Pax, but not this day.

    SYITG

  • 25 was the number of the day! – from Boo-Boo

    Mothership

    It’s no secret, YHC does not like cold weather. Upon arrival, the air temp was 34ish with a stiff north wind bringing windchills to 25 degrees. Days of rain preceding created damp and cold! Catfish shows up in a t-shirt and shorts, but at least he had shoes and socks.

    A short mosey to the parking lot across from the flag for what one would think are normal warmup activities; HOWEVER, choosing to forego Moroccan Nightclubs during arm warmups brought us to what only YHC can describe as near mutiny. Therefore, Moroccan Nightclubs were completed out of order, which barely fixed the problem.

    After the warmup debacle, PAX moseyed to NOMA for the following:

    25 merkins, mosey around NOMA x4

    Plank Jack waiting for 6

    25 X-factors (2 is 1) mosey halfway around NOMA x4

    Plank Jack waiting for 6

    Next a mosey to the Children’s Museum to take advantage of the coupons. Three rounds of the following were completed:

    25 triceps extension/chest press
    50 yards, 10 mountain climbers (2 is 1), and back

    25 squat, curl
    50 yards, 10 mountain climbers (2 is 1), and back

    25 rows
    50 yards, 10 mountain climbers (2 is 1), and back

    Coupons returned and mosey back to the flag for some Mary and a mosey around the parking lot to give us 3 miles towards RCR.

    COT and coffeteria followed.

    It is always a privilege to lead a group of leaders. And a special thanks to Catfish for pushing me to commit to a Mothership Q. It was good to be back!

    #Mothership #Boo-Boo#Hokie #Catfish #Snooze #Fracsac #Gabrielle

  • Dough Nguyener Beatdown of the week – from Hokie

    The slacker Q was moving slow and arrived at 6:31 and was grateful to Catfish for not cheating the Pax out of any of their workout

    The warmup included 8 count body builders, SSH, grass grabbers, Imperial Walkers & Ascending Testicles

    1st round of the workout
    10 burpees, run from pavilion to RR tracks & back
    100 SSH, run from pavilion to RR tracks & back and circle the six

    During round 1 the Q notices two pax were unable to participate in the runs so a quick modification was made. For all the following rounds, the non-runners would mosey the great lawn and the runs to RR tracks for remaining Pax were changed as follows

    Round 2
    10 burpees, run from pavilion to Cafe du Monde & back
    100 imperial walkers , run from pavilion to Cafe du Monde & back and circle the six

    Round 3
    10 burpees, run backwards across great lawn & back
    100 lunges , run backwards across great lawn & back and circle the six

    Round 4
    10 burpees, run around great lawn & back
    100 Merkins , run around great lawn & back and circle the six

    Round 5
    10 burpees, run around great lawn stopping for 10 burpees in each corner

    Return to flag for COT

    CRAZY IVAN
    RUN CAJUN RUN

    Prayers – Frac’s brother in law passed away at 45 after a stroke. Keep Frac’s sister, Jo, in our prayers.

    After 7 Pax for the workout, we had 8 at Cafe Navarre for Dough Nguyener, Thumb War’s in-laws, King Cake

    Thank you for opportunity to lead, sorry for being a slacker … reminder I was 1 minute late for the start … Q’s should post 15 minutes early! I apologize

  • Where is Snoooooze? and Popeye’s is closed – from Hokie

    There were 10 Pax showing up at two sites.

    Frac, Hokie, Gabby & Catfish attempted to re-launch Popeye’s only to find Lafreniere locked up…. upon redirecting ourselves to what promised to bve a fine beatdown by Snooze we headed to Rock City to find Bogey, Hand Grenada, Tenderloin, Triple and Vagabond standing around waiting for 0530 and Snooze when what should appear was not St. Nick but Mahatma with a flag and disclaimer.

    We moseyed to the middle of the field for a circle of rotating warm up Q’s and exercises.

    Still no Snooze we moseyed to the bleachers for warm up Merkins as we ascended the bleachers… 2, 4, 6, 8, 10, 12 & 14

    Now mosey onto the playground for three rounds of three pull ups… and one scary moment as Vagabond took a hard left into a crossbar across the nose…By the grace of God, no stitches and as of this writing he is ok

    As Q’s continued to rotate and there was some mumbling about burpees, we ventured to the rock pile where Bogey took the lead with “impeccable directions” of “grab a rock with some weight to do some exercises and mosey over yonder”. As we wondered, some of us discovered we really could do two things at once, … like walk and curl, then … stop and disobey 😉

    We rifle carried and curled, then stopped and squated 😉 Now mosey some more with indigenous walk while carrying rocks towards the parking lot where Vagabond jumped back in with some control… a descending ladder of thrusters, lunges and russian twists (10, 8, 6, 4 & 2)

    Noting we were running out of time, we started our way back to drop off the rocks and Hand Grenada wrapped us up with dying cock roaches, wife pleasers (where cries of “Where’s Heisenberg?” were heard) and wrapping up with LBC’s.

    Back to our flag and Tenderloin (who knocked out 3/4 of a mile) and our COT.

    At Coffeeteria we met up with Kenner Brah who said he and Heisenberg went to The Joy at Erlanger

  • Who Wears Short Shorts at Renaissance – from Thumb War

    Ideal conditions: Temp was around 38 belt felt like the 20’s with the wind chill.

    Pax (7):
    Thumb War (Q)
    Triple Shift who pulled up just after me around 6:15 and made a lap around the Big Lake to warmup
    Frac Sac
    Catfish in his hunter’s orange and flops
    Heisenberg – Holy Shit. Pictures are worth a 1,000 words, but I was concerned about balls to the wall later in our workout. Let’s just say he’s Crazy Ivan ready, presuming he’s recovered from his knee scope
    Hokie Pokie – fully clothed and layered like me.
    Vagabond – clearly envious of Heisenberg

    Warm-a-Rama all IC:
    Hillbillies – unbeknownst to Catfish that LSU had a basketball team and lost to ArKANSAS the day prior felt I owed these to Hawgcyle
    Abe Vagodas
    SSH Burpees – 5 SSH by 2 Burpees (25/10 Total)
    Bat Wings
    Self love
    Mountain climber

    Mosey to the Big Lake bridge for bench work:

    Left leg step ups
    Dips
    Right leg step ups
    Incline Merkins
    Box jumps
    London bridges

    Mosey to Singing Oak Tree for Ring of Fire – 3 rounds holding Al Gore and then 10 Squats. The chimes very melodious and meditative and had be contemplating a yoga audible.

    From Singing Tree, we Bataan Death Marched or Burpee Catch Me If You Can Indian Run to the Foundry (3 burpees)

    Quarter MURPH on your own
    25 Pull Ups
    50 Merkins or Big Boy Sit ups
    75 Squats

    5 rounds of Sunday Mornings – 10 Air Presses or Overhead claps in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Heisenberg said everything stayed in.

    Mary
    Flutter Kicks, Tin snips, Freddie Mercuries, Penguins to wrap up it up 7:15

    In COT it was encouraged to reconnect with any sad clowns among us. Those we haven’t see in a while. Also Run Cajun Run “team” format presents a great opportunity to EH and introduce to F3.

    100% participation at Coffeeteria plus Gabby.

    I’m certain of one thing. Tthe cold was no much for this group this morning.

    Thank you for the opportunity to lead my first Renaissance. Thank you for showing up!

  • Renaissance Heavy Jam Fest – from Vagabond

    Warmup SSH, mtn climber, arm circles, etc

    Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees

    1: low slow squats
    2: shoulder taps
    3: incline wife pleaser
    4: bob and weave
    5: alternating toe taps
    6: LBCs
    7: imperial squat walkers

    5 burpees

    5 min of Sunday Mornings

    4 mins of Mary to Zydeco

    COT

  • All Day Baby……#2 – from Mahatma

    All Day Baby…..(it may take that long to read this thing)
    There is so much diversity in our Pax that if you stick around long enough you’ll learn something not only about various beatdowns but yourself as well!

    This leads us to the gloom of today…..
    YHC had an idea for incorporating a recent Rudy based beatdown and lore from recent grow rucks (and past military experiences) all designed to make a physically and mentally uncomfortable environment while pushing beyond a comfort zone.

    Short disclaimer then mosey to the great lawn circle up for a quick warm up of SSH, windmills, grass grabers, side lunges and self love.

    Then line up for craw-daddy’s where you start in a plank position bar crawl approx 10 yds perform 2 merkins and 2 double unders bear crawl another 10 yds then 4 and 4, bc then 6 and 6, bc then 8 and 8 now hold plank for the 6.

    We are getting warm now! Oh look hear 5 blocks set up in a line – all pax line up in plank position shoulder to shoulder on the left of the blocks now side step plank across and over until the last pax completes the line HOLD plank once complete we went back the other direction!

    Now warmed up the morning mission is given out pax divided into 4 groups 3 of 3 and 1 of 4 (Diddy Kong was the muscle of this group). Each group was to carry a block overhead at all time – if for any reason the block was lowered below eye level then the that team of pax had to do 3 burpees with instructions given we headed out for our objective – YHC left some additional blocks by the Stomp’s starting point to be retrieved – along the way YHC would have the groups stop for some varied exercises (blocks must be maintained in the overhead position). See a need for some change at some point YHC had PAX circle up and instructed that the blocks over head could be lowered yet there was some hesitancy by a few pax that thoughts this might be some evil trick to have them do burpees – not the case yet Rudy even requested YHC to make some ridiculous statement “Simon Says”. It was left up to his judgement to follow or not. From here we were close to a 1/2 point – so we pushed on – Once at the Stomp teams now retrieved 2 additional blocks that had to be farmer carried back with 1 Pax still keeping the other block over head. YHC realized he under estimated the strength of Vagabond and his gang as they seemingly toyed with their overhead block holding it with one hand while the rest of us grunted and mentally pushed through YET karma had her way when during an exchange their block dropped and so did they giving 3 punish burpees.

    As we were 1/2 way back Snooze all of as sudden remembered he had leave 15 minutes early putting his team of YHC and Frac to ponder the thought of carrying the blocks solo! Well YHC being selfish attempted to push the pace apparently giving the impression he was looking past his teammate Frac but with all the chirping from the normal suspects of Bogy and Rudy (maybe War Eagle too but he often got sidetracked as many millennials do looking at text on his phone while he was supposed to be working). Anyway YHC knew Fracs strength to carry on!

    Back at the great lawn we finished the adventure with some individual block exercises (and complaining) closing with some more block over block plank trains and 10 man makers.

    As we returned to the flag YHC requested the blocks be returned to his truck where Rudy was defiant until he he heard “Simon Says”.

    COT – prayers of gratitude and humility for serving others. Also recognizing the strength of joy in others as Tool is prepping for an 18 year birthday celebration for Speed-Racer.

    God Bless