F3 New Orleans

Tag: Catfish

  • Renaissance Five & 100% Coffeteria… and a burpee complaint???

    Renaissance Five & 100% Coffeteria… and a burpee complaint???

    What Warmup

    After watching FracSac come in hot at 05:59:59 yours truly greeted the group/disclaimer and invited them to mosey to The Foundry

    The Thang ~ Parts 1-3 and then Part 4

    Upon arriving at The Foundry, I informed our guests that Sunday Renaissance visits typically involve two stops… The Foundry and The Track

    At the 1st stop we would end up doing three rounds with 5 stations

    Round 1 ~ Station 1 is the timer. The 1st Pax will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5, Hanging from Monkey Bars, Dips at parallel bars, box jumps over under the covered area (3 heights to choose from), and big boy sit ups

    Round 2 ~ Station 1 is the timer and like round 1 and 3 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5 were, Merkins, Al Gore Tree huggers, dips from bench and 180* squat jumps.

    Round 3 ~ Station 1 is the timer and like rounds 1 and 2 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2-5 were row ups (pulling one’s self up to parallel bars), Burpees (there “may” have been some grousing heard insinuating Q did not realize he duplicated burpee stations), snake jumps (lateral ski jumping over the snake like balance beam), and planks.

    Part 4 ~ We Moseyed to the Practice track where we started with 10 more burpees and then ran backwards 100 meters and enjoyed more burpees (just 10). Yours truly then got arguably over zealous with a 100 meter lunge segment…. we aborted around 50 – 60 meters to Mosey back to the Flag with a “Circle the Six at the Bridge” and then continue on to the flag.

    COT

    We lifted up Bell Hop, as is the custom at almost every AO, along with all others dealing with medical struggles and Cancer (Rudy’s Dad, Angie’s lists Mom).

    Coffeteria

    100% attendance where two breakfast “bowls” were ordered by Catfish & Da Parish (one in the know with a. grilled biscuit and a “new visitor” to Cafe Navarre who ordered toast).

    Nutrition plans & diets and IF discussions were enjoyed by all

    Thank you all for who you are and how you motivate me on a daily basis to become a better man, husband, father, brother, son, friend and work!

  • Co-Q 12

    Earlier in the week Mahatma asked if we could swap Muscleship Q’s. Once I got the clearance from my M on our schedule I gladly swapped. I was then quickly contacted by this week’s Mothership Q and resident LVCC member Kuch. He proposed for a portion of the beatdown we perform some type of competition between PAX. After some back-and-forth on the details, the trash talking began on mumblechatter.

    Saturday morning came and 11 men gathered with me at our usual spot, including 1 FNG who came in town from Lake Charles. The resistance bands that would be used were distributed to everyone, the disclaimer was given, and off we ran for a lap around NOMA.

    Warm-up:

    • SSH IC x 20
    • Windmills IC x 10
    • Self love IC x 10
    • Arm circles x 10 fwd, x 10 reverse
    • Imperial squats walkers IC x 15

    Tha Thang #1:

    During my last Muscleship Q I had the PAX perform a Tabata routine of shoulder exercises with resistance bands. So back by popular demand we busted out the Tabata with a playlist hand-picked by the Q to avoid any recurrence of DMB or Goo Goo Dolls finding its way in. All exercises performed for 20 sec with 10 sec rest.

    • Single arm shoulder flexion, R then L
    • Airplanes/T’s
    • Bilateral shoulder external rotation
    • Single arm shoulder lateral raises, R then L
    • Biceps curls, R then L
    • Triceps extension, R then L

    Tha Thang #2

    After everyone’s shoulders were burning we walked about 5 ft into the grass surrounding the fountain outside NOMA and spread out for planks. Each plank held for 30 seconds.

    • Plank on elbows
    • L side plank
    • R side plank
    • Reverse plank

    Unfortunately while we were planking Pearl Jam was almost done playing “Alive” when my bluetooth speaker proved to be dead. So we only made it through 2 of the songs on the playlist. Oh well. Next time I’ll be better prepared.

    Next we moved back to the cement and grabbed our bands again.

    • Lateral step with squat IC x 10 reps each leg, band tied around ankles
    • Plank clocks performed in 6-count cadence x 10 reps each arm, band tied around wrists
    • Crunchy planks IC x 10 reps each way; exercise is performed in plank position when you bring your L elbow to your R knee then repeat with R elbow to L knee (exercise inspired by local musician Master P’s hip hop classic “Freak Hoes”)

    Tha Thang #3:

    At that point it was time to toss bands in Screw Top’s truck and mosey over to the Foundry for the meet up with the Mothership. Instructions were given, including written instructions courtesy of Kuch. Mothership won the coin toss and chose to run first while Mothership performed the group of exercises.

    While Mothership ran 1 loop around the Festival Grounds, each Muscleship PAX performed 25 pulls ups, 50 burpees, and 100 jump lunges (1 is 1). All members of the PAX had to complete said exercises before leaving to run. Once all members completed the routine we proceeded with our run arounf the Festival Grounds. As we ran, Mothership stayed at the Foundry and completed said group of exercises. Sadly Mothership prevailed as they were able to have all members complete the run and exercises before Muscleship. I smell a re-match in the future.

    Mosey back to the flag for some static hamstring, figure-4 piriformis, and quad stretching x 15 sec each leg. Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Welcome FNG Madoff from Lake Charles! As usual it was a pleasure to lead everyone and will look forward to my next Q.

  • [City] Park it like it’s hot

    [City] Park it like it’s hot

    When I woke up on Saturday morning, I was feeling a little sore from Okwata & Wolfpack Mountain on Thursday & Friday. But once I got out to City Park & stretched a bit, my watch hit 6:30am, and it was time to roll. We mosey’d over to the peristyle for the warmup.

    Warm Up:

    • Self Love – 15 in cadence
    • Freddy Mercury’s – 20 in cadence
    • Side Straddle Hops – 25 in cadence
    • Plank Jacks – 25 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we ran to Marconi & back to the peristyle. Once back at the peristyle we did:

    • 20 partner push ups
    • 25 partner leg throws (ab exercise)

    Then we ran to Marconi & back again, and when we got back to the peristyle we did:

    • 10 inchworm burpees
    • 25 box cutters

    After the box cutters were done, we ran to the fountain. At the fountain, we did:

    • Fountain box jumps: each PAX got the choice of doing either 10 box jumps onto the top ledge of the fountain or 20 box jumps onto the bottom ledge of the fountain

    After the Box jumps, we partnered up and did:

    • Partner 1 – 100 Rocky Balboas on the museum steps
    • Partner 2 – dips on the fountain
    • Then we switched

    After this we mosey’d to the side of NOMA and did:

    • Partner 1 – 60 mountain climbers (2 is 1; where each leg pump counted as 1)
    • Partner 2 – People’s chair against the wall
    • Then we switched

    After this, we mosey’d to the track & did some mary:

    • LBC’s – 20
    • Flutter kicks – 20 cadence count
    • Dying cockroaches – 20 cadence count
    • Levels (6 inches, 12 inches, 18 inches) – 20 seconds each level

    After the mary, we hit a lap around the track & then mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for posting, fellas; I enjoyed grinding through the beatdown with y’all!

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • Rumble with the MotherShip Marauders

    What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began.

    Mosey to the baby foundry – along our route we picked up Grimace so QIC was happy with an even number for partner workouts planned. We circle up for a quick warm up:

    Slow toe touches with a hold at the bottom x 10

    Slow right leg lunch with a hold x 5 – repeat left leg x 5

    SSH x 20

    Michael Phelps x 10

    Peter Parkers x 15

    Partner up – Pax moved over to the pull up bars – idea was every Pax was to complete 10 dead hang pull ups with a spot from their partner. QIC noticed at the recent Murph, most (including the QIC) would resort to short-arming pullups especially as we got tired.  Using a spot helps work on form, confidence and strength.  After the 1st set each, PAX would do 20 LBCs or WWII sit ups, then repeat.

    Mosey over to the block pile (QIC came prepared, dropping off cones prior to meeting at AO), we only had 8 and there was a plan to use the tires (that have surprisingly be left untouched by City Park staff). As the MuscleShip Pax was focused on getting our gear in place and the “workout” task ahead, who should arrive but a group of unruly marauders of the Mothership, asserting claim to all the blocks and open space for themselves.  They attempted to intimidate the smaller Pax of 8 yet, QIC felt confident in our ability to out perform even the loudest chirping Cotter from their group.  Most had a hard time staying focused on their workout as they watched in awe of the sweat generating effort the MuscleShip Pax of 8.

    The Thang on Display –

    Two groups of partners (4 Pax) – 2 large tires.

    One Pax on his back leg pressing the tire while the partner stood in the tire adding extra weight. This did take some balance and coordination – lagniappe to the work.

    Each Pax did 50 leg presses and 25 chest press – flip flop.

    The other group of 4 –

    Pax 1 farmer carry blocks from one end of cones to the next, while Pax 2 does Squat Press – as Pax 1 is on his way back switch to prisoner overhead squat press.

    Flip Flop

    Now All 4 Pax lined up at cones did one push up on the block – 2 Over Head Lunge – 2 push ups with 4 Over Head Lunge – 3 push ups with 6 Over Head Lunge until reaching the other end of cones, RUN back with block over head. Rinse and Repeat.

    Finally – block around the trunk – PAX partners standing back to back pass the block x 10 each direction.

    FLIP FLOP with the PAX on the Tires.

    NOTE: MotherShip Marauders midway through seeing this beatdown effort couldn’t “stand” around any longer so they quietly returned their blocks and moseyed off to “Merryland”……to be seen again later at coffeteria!   Great stories of workout beatdowns were shared along with “catfishing” tales.

    MuscleShip Pax returned out gear (blocks and tires) yet still had something left in the tank…..so behind the pace of GreenScreen we headed back to the Museum fountain.

    20 incline merkins followed by 7 in unison inchworm burpees.

    Mosey over to the tree field for some core:

    1 minute low plank

    1 minute of scoops

    1 minute of flutter kicks

    1 minute of high plank

    1 minute of stretching

    The mission was accomplished!

    COT – After namorama and prayer of thanks giving – the PAX broke for the day!

    I’m grateful to have the opportunity to lead as well as the camaraderie that comes with being an F3 brother. We hold a bond of accountability – even when meeting up with (or at times being) Marauders!

  • Tee-Tee Returns

    Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.

    Warm UP:

    Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.

    The Thing:

    Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.

    Mosey further around the way OYO to the track.

    Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.

    Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.

    Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.

    Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.

    Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.

    Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.

    Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.

    Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:

    • JV- Yankee
    • Rudy- Heisenburg
    • Catfish- F3nola.com
    • 86- Tinkles
    • Angie’s List- Willie
    • Douille- Bagasse/Yankee
    • King Kong- Angie’s List
    • War Eagle- Baby Face
    • Two Utes- Hawg
    • Colonel Mustard- Seaman
    • Bongo- Maverick
    • Gabrielle- Seaman
    • Triple Shift- Triple Shift
    • Organ Grinder- Google
    • Fracsac- Maverick/Bubba
    • Heisenbery- Bogey

    T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers

    Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!

  • Adapt, Improvise, Overcome!

    YHC had a different title in mind for the beatdown today, but God had other plans. YHC arrived at the Muscleship AO ten minutes early in real gloom, rain and lightening. Catfish was already in place and doing somersaults in the rain. Then Bogey appeared out of the gloom. At this point, there was no turning back. The Muscleship flag was planted as a total of ten PAX arrived, including Pace Car from Houston, ready to conquer the day. YHC is not creative, but made a feeble attempt to be creative with an animal themed workout to satisfy Kuch’s recent fascination with animal exercises; however, Abacus quickly pointed out a obvious missed opportunity for a Star Wars theme being May 4th (May the Fourth be With You)! Again, creativity is not YHC’s area of strength.

    Warm-up

    As leaders we have the responsibility of the safety of those we lead. With lightening in the area, an open field, and a shovel flag built out of metal pipe, YHC made the decision to adapt the planned beatdown to avoid the lightening. A short mosey was made to the overhang at the entrance of NOMA for a warmup IC, as follows x 25: SSH, Hill Billies, Arm circles (x 10 each direction), Grass Grabbers, Plank Jacks, Abe Vigodas (x15).

    The Thang

    We moseyed to a nearby pavilion for the amended beatdown and were greeted with music and booths for the Daiquiri Run, where the pre-race prep involved libations and cigarettes. There was mumble chatter about registering for the race to exude dominance over the smoker division, but the PAX chose a wet, semi-animal themed beatdown. We opted for the neighboring play area, which provided little shelter from the rain or the lightening, but it’s what we had. As an added bonus, we were treated to an unexpected test of mental toughness by having to dodge garbage strewn throughout the play area. An immune builder technique for the PAX and the children of NOLA.

    In lieu of an animal theme suicide routine, the PAX performed alligator merkins, dragon walks, frog hops, and bear crawls at the distance of two support poles per exercise.

    Next, the PAX paired off for DORA 1-2-3 consisting of 100 crunchy frogs, 200 incline merkins, and 300 LSS. A 363 routine of merkins and LSS was completed, with some confusion over the Q’s cadence. Tclaps to the PAX for staying with it.

    Then some Mary consisting of the following x 20: side lunges, tin snips, LBCs, penguins, and Freddy Mercury.

    Next, the PAX formed a circle and executed a Ring of Fire using burpees and LSS, x5 each.

    The PAX moseyed back to the flag just in time for the lightening and rain to stop. With two minutes left, the PAX completed monkey humpers x 20 and smurf jacks x 15.

    COT: Count off, name-o-rama, announcements, intentions and a prayer. Tclaps to the PAX for showing up on a truly gloomy Saturday; staying with it through less than ideal conditions; and helping me adapt, improvise, and overcome. It’s truly an honor to be part of such a great group of men and even more of an honor to be given an opportunity to lead them.

  • Inverted BLIMP Pyramids. Or something like that.

    Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.

    We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:

    • SSH x 20 IC
    • Peter Parkers x 20 IC
    • Abe Vigodas x 10 IC
    • Arm Circles 10 Forward, 10 Backward IC
    • Hill Billies x 20 IC
    • Mountain Climbers x 20 IC

    Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.

    Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.

    • 5 Burpees
    • 10 Lunges each leg
    • 15 Imperial Walkers each leg
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats
    • 30 Squats
    • 25 Plank Jacks
    • 20 Merkins
    • 15 Imperial Walkers each leg
    • 10 Lunger each leg
    • 5 Burpees

    We moseyed to the end of Lelong Drive for the next COP:

    • Side lunges x 10 IC
    • Low slow squats x 20 IC
    • Tree Huggers x 10 IC

    Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.

    Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.

    Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.

    Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.

    Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.

  • Becoming a cone-oisseur

    Becoming a cone-oisseur

    YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..

    YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.

    12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..

    Warmup

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20 (10 fwd, 10 back)
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    'Merkins IC x 20

    Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:

    Sprint to quarter line and back, 5 Burpees
    Sprint to half line and back, 5 Burpees
    Sprint to 3/4 line and back, 5 Burpees
    Sprint full court and back, 5 Burpees
    Repeato with Squats for round two, followed by Bobby Hurley's
     for Round three.

    YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….

    50 Burpees
    150 'Merkins
    300 LBC's
    Partner 1 starts the exercise, while partner 2 runs suicides 
    (just like above with no exercise).  
    Flapjack and keep cumulative.
    Once your team finishes, partner 1 continues with suicides 
    while partner 2 does Burpees, waiting for the six.
    No easy plank and wait today.....

    Mosey to the fountain at NOMA, Freak Nasties IC x 20.

    Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……

    Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….

    Starting at the first tree, bear crawl to second tree, 5 Burpees, 
    bear crawl back to first tree, 5 Burpees.  Rinse and Repeat.

    About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….

    Before departing the Muscleship Crew, a couple minutes of Mary:

    Dying Cockroach IC x 20
    Crunchy Frog IC x 10

    Mosey back to the Great Lawn

    Just enough time for:
    10 Burpees OYO
    Catalina Wine Mixers IC x 10

    Mosey back to the flag for the COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!

    Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!

  • Backblast – 2019-02-16

    Another day aboard the Mothership. 23 PAX total.

    Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!

    Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.

    From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.

    From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.

    From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.

    Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.

    Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!