The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)
After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.
Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.
Second round of ring of fire LBCs while PAX did 10 merkins.
Then to the picnic tables for Dora 1,2,3
50 right and left leg step ups
150 dips
200 Russian twists
While partner ran to the track
Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light
Then ran back 5, 10, 15, 20, 25 merkins at each light.
Moseyed to the flag for 10 OYO burpees.
Count off, name-o-rama, announcements, intentions and prayer.
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!!!
20 strong PAX showed up on a damp,
muggy Monday morning. Two showed up late. One eventually found the
group by the levee while the other PAX ended up working out on his
own. Audubon Park is one AO that you have a 10 percent chance of
finding the group once the clock strikes past 5:30 a.m. Needless to
say, at 5:30 a.m., YHC gave his standard disclaimer and off we
went!!!
Moseyed on Magazine Street towards
those overpriced condos on Walnut by the levee. YHC found a well lit
field and decided to do the warm ups there so the PAX can wake up all
those affluent condo owners.
Warm-ups in cadence
Toe Touches x 10
Windmills x 10
SSHs x 20
Self Love x 10
Hill Billies x 20
The Levee with Dog Poop
Walked over to the levee. We did the
following sets.
Set 1
Started at the base of the levee. After
each exercise, each PAX ran up the levee and back down to the base.
By the end of the first exercise, YHC saw Jingle Vader running
towards us. He first ran all the way to the only Hill in New Orleans
at the Fly to look for the PAX. Somehow, he ran along the levee from
the Fly to where the PAX were. T-claps on finding the group in the
middle of darkness. JV is the 10 percent YHC was referring earlier.
10 Burpees OYO
20 Lunges IC
20 Imperial Walkers IC
20 Merkins IC (slow version)
20 Plankjacks IC
20 Slow low Squats IC
Few PAX recognized YHC was leading a
modified BLIMPS workout in the middle of it.
Set 2
Started at the base of the levee. After
each exercise, each PAX ran BACKWARDS up the levee and back down to
the base.
10 Burpees OYO
20 Mountain Climbers IC
20 Peter Parkers IC
20 Parker Peters IC
20 Shoulder Taps IC
Set 3
Started at the base of the levee. After
each exercise, each PAX bear crawled up the levee and ran back down
to the base. However, during the first round of bear crawl, a lot of
mumblechatter about dog feces. YHC didn’t feel any while bear
crawling but definitely caught a whiff of massive dog poop from
Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and
Chihuahua. YHC quickly called for modification from bear crawling to
running up the levee for the remaining rounds of exercises. Many PAX
showed signs of gratitude toward the Q for making the change.
10 Burpees OYO
20 Genuflex IC
20 Jump Lunges OYO
20 Jump Squats OYO
Moseyed to the front of Audubon Zoo and
did the following:
Curb Jumps x 20 IC
Slow Derkins x 20 IC
6-inches Boxcutter x 15 IC
Little Holding Crunches x 20 IC
Dying Cockroach x 20 IC
COT
Moseyed back to the flag at 6:16 a.m
with COT. Upon arriving at the flag, YHC realized Iron Horse from
Tallahassee was there. He was late. He falls in the 90 percent
category where it’s almost impossible to find the PAX after 5:30 a.m.
However, he looked like he gave himself a great beatdown. We are
happy to have Iron Horse back for the week. Thank You all again for
the opportunity to lead. Always a pleasure to workout with my F3
brothers. SYITG.
YCH was recovering from a loooong Hogs for the Cause weekend, sound asleep, when at 11 PM Yankee texted letting me know I had the Q in the morning. Somehow wires had been crossed and I had been under the assumption for weeks that my VQ was to be this Friday. Nope. I rose early Monday Morning and devised a plan recalling the dream I had that woke me at 2 AM and kept me up for an hour. In said dream YHC had lead the PAX through a beatdown but stepped into the latrine for a sec. Inside he was distracted by his Instagram feed and when he was done scrolling the time was 6:54 AM and the entire PAX had vanished with no COT. That shook me a little. Needless to say I was taking my VQ seriously.
20 PAX assembled in the unusually late season cool gloom to greet me and after a brief disclamier we mosey’d to the grass near Exposition and Magazine.
THE WARM UP
SSHx20
ACX10
RACX9 (Just to mess with Seaman)
WMx20
on you face for-
MCx20
Stay down. That means you Jingle Vader.
PPx20
PPx20
Merkinsx20
Next we mosey’d to the rowbars and split into 4 groups.
Group 1 10 burpees
Group 2 Plank Jacks
Group 3 Squats
Group 4 Rowbar Pull Ups
YHC then asked the PAX whether we should form 2 lines or one for a quick Indian Run to the fountain. 2 was the consensus so we took off in 1 very long Indian Run. Not april fools.
AROD
YCH devised a clever idea for the next activity during the Indian Run. DORA spelled backward is AROD. DORA has only existed on the South end of the park until now. Flipped the spelling and the location. Clever, no? Muy. Anyway The Thang was to pair up and complete 3 exercises while your partner ran a loop around the side of the fountain area. I called some audibles. The first was to scratch 100 burpees. There is always Friday.
100 Merkins
200 Plank Jacks
300 Dips (quickly modified to 100 after attempting post-merkin dips.
After that we got in 2 lines and headed back South for a long half-assed Indian Run. Pulled over by the Prytania entrace to hit the grass and do some PAX choice Mary. I am sure I am remembering this wrong but here goes.
Reluctant Yankee- Low Country Crab (of course) (PAX eye roll)
Jingle Vader- Dying Cockroach.
Brown Bag- WW2 Situps
Nip Tuck- Might have been American Hammer?
Someone- LBC’s?
Bartman maybe Boxcutters?
Finish up with Mary and wonder aloud about the time. Someone makes a cute remark so 10 burpees on your own. Another cute remark bring the total to 15. Not April Fooling today. Yankee did not do 15. Not April Fooling again.
Mosey back to the flag with a sprint to finish out the last 200 yards. YHC pushed it a little early and flamed out before the finish. Might have been the self administered burpees. Might have been the 34 pounds of pork consumed over the weekend. Might have been the keg of beer. Probaly a little of all 3.
Couple of minutes left so I have Brown Bag lead us in some Yoga during which he tells us all about how much better the view is when his personal Yoga instructer “Logan” is with him. Another collective PAX eyeroll.
Countoff and Name-o-rama, not nicknames for God sake Tchip “Tchinkles” Roth. We welcomed Khakis who posted from some far away land. Feel free to tell me from where.
Announcements-
I tell everyone again this is my VQ. Apparently no one heard the first time. Everyone is surprised. Mostly due to the skill with which my Beat Down was dispensed but also due to the fact I have attend pretty religiously for 14 months and have slipped through the Q cracks.
-Long, shadeless run at the Belle Chasse Navy Base “Need For Speed” 5k. Takes place 4/13. Static displays of aircraft and me in a heap at the end of the 10,000′ runway. Kenny Loggins “Danger Zone” will be blasted on repeat. Naval aviatiors will be wearing Ray-Bans, bluejeans and not much else playing sand volleyball. Peppa plans to buzz the tower and on and on.
-Brown Bag sells beer and has new beer he is selling.
-Speaking of beer, Urban South is having a YUGE 3 year anniversary 4/6. Lots of beer, crawfish and family friendly fun.
-There may have been other which I have forgotten.
Intentions are called, especially keeping Hawgcycle in our thoughts. Prayers are offered up thanking Sky Q for the ability to better ourselves and for the gift of our F3 Brotherhood.
Thank yall for keeping me accountable and the opportunity to lead.
On a beautiful, crisp Friday Morning, 20+ PAX gathered for a
Wolfpack Mountain beatdown. So with a
quick disclaimer off we….wait Amnesia reminded that we do have two AO’s
Uptown. So with a loud rally cry, two
strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the
nether regions of Uptown also known as Angry Wave or maybe we should rename
Angry Ripple??? I digress. Let’s Mosey!
To Touchdown Jesus for Warm-Up:
Hillbillies IC X20
Wide-Leg Mountain Climbers IC X15 (a new
exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES
DOWN!)
Self-Love IC X20
Let’s continue warmup – PAX Line Up in straight line for:
High Knees till Q yells halt
Butt Kicks till Q yells halt
Kim Jung Un’s aka Supreme Leaders till Q yells
halt (a little mis-coordination on this one
by YHC)
Open Gates till Q yells halt
Mosey to Res Quad for 4 Corners PIMPS:
Pickle Pounders X 5 (2 is 1) then bear crawl to
Imperial Walkers X10 (2 is 1) then monkey humber
walk to
Merkins X15 then crab crawl to
PlankJacks X20 then sugar bear crawl (those
crawls weren’t sweet!) to
Starfish Crunch X25 (2 is 1)
Mosey to Mountain for Static
Climb Beatdown run forward up ramp and then backward up next ramp to each
flat:
1st Flat 2 minute Squat Hold
2nd Flat 2 minute Plank Hold
3rd Flat 2 minute People’s Chair
4th Flat 2 minute V-Up Hold
5th Flat 2 minute for PAX choice, Al
Gore’s or Leg Raises? PAX quickly chose
leg raises. Apparently those quads were
smoked (I’m looking at you Mr. Awesome). Leg Raises it is!
For all above static holds, if you break form at any point,
do burpees until 2 minutes is up.
Indian Run down to bottom and mosey back to flag…
Count-Off, Name-o-rama, Announcements, Intentions and
Prayer.
Don’t forget PAX, Beatdown and F2 event this upcoming
Thursday, March 28th. Meet at
intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then
we’ll walk over to Wrong Iron for some F2.
It was a cold 40 so a PSA from Brown Bag Below 57 longs sleeves, below 50 pants and hat.
Quick mosey to the Zoos mud field and warm up of SSH, Mountain Climbers, Parker Peters.
We then formed into a line and did BLIMPS 5,10,15,… to the parking lot and back. As a group finished our squats we headed closer to the Zoo from some DORA.
The DORA 2 is 1;
100 Decline Mericans w/ Shoulder Taps (2 is 1 for taps) Thank you Tinkles!
200 Power Ups Left and Right (2 legs are 1)
300 Russian Twist (2 is 1)
Quick 20 dips then back to the flag or final minute of LBCs, Box Cutters, and Pickle Pounders.
Not too gloomy this morning as 21 PAX and 2.0s posted at the AO. T-claps to Gabrielle for bringing the flag, but more on that in a moment. Quick overview for the 2.0s of what F3 means and why their daddies come home sweaty and stinky in the mornings.
WARMUP
SSH IC x 15 Tacos (Gabrielle 2.0) and Goldbar (YHC’s 2.0) demo’d and led a “flossing” warmup. The PAX were rank amateurs and there was intense modification around the circle.
Then YHC did a poor imitation of the friendly neighborhood Spiderman, followed by IC x 20ish Peter Parkers, Parker Peters. Next up, Forward arm circles IC x 10, reverse arm circles IC x 10. We finished the warm-up with homage to Monsters, Inc. Scaryfeet Burpees!! – 5 burpees with Scaryfeet in between each.
THANG#1 Mosey (with a 2.0 on each PAX back) over to the playground. Divided into 2 groups for stations. Groups stay together and move between stations. OYO Pullups – 10 per dad + 10 per assisted 2.0s. Zipline – Dads & 2.0s do Carolina 10 drydocks/10 monkeyhumpers until everyone in the group does the Zipline
THANG#2
PAX piggyback 2.0s to the a friendly Oak. All 2.0s into the tree using 2.0 ladder seat thrusters (a movement unique to NOLA PAX that results in a child being happily perched 6 ft in the air, ready to catch Chinese made baubles).
Then a Piggyback Mosey to Animal Parade in front of the park. We split in 2 groups one starting on each side of the columns – Frog Hop halfway, Crabcrawl back, Duck walk halfway, Bear Crawl back. Shimmer (King Kong’s 2.0 did an exemplary bear crawl that would put most PAX to shame).
Then mosey to the fountain bench for: -Bench’s Dips -(12) 4count IC, Decline Merks (10 IC), Incline Merks (10 IC).
Then with much trepidation, YHC had PAX and 2.0s form 2 lines for an Indian run. Anxiety was overblown. The 2.0s nailed it with much less mumblechatter or sloppy lines than our PAX usually have in the gloom. We finished our Indian run at the second octagonal gazebo where we did 4 count right-leg and leftleg step ups IC. Then YHC led the PAX in a sprint across the oval field only to learn it was a nearly impassable marsh. We pulled up for some Leprechauns over the rainbow – OYO PAX do 20 merks, while 2.0s hop over us on the down. One more mosey to….
LEARN OUR FLAG HAS BEEN STOLEN!!! Who swipes an F3 flag, really?
But the PAX rallied for the Caterpillar, which is, Dads in high plank, kids crawl through, last dad sprints to the front.
Circle, countoff, nam-o-rama and welcome to FNGs (Seabass, TinyTot, Narhwal, Banana, and BadGirl). Prayer and thanks for the time we have with these wonderful little people. Follow up F2 with beignets and coffee. They earned the sugar intake!
At 6:25 a.m., YHC only saw one other car in the parking lot. YHC had a feeling this may be the smallest group of PAX at the Mothership. Many HNJ PAX were at the T-Bois concert down by the Bayou. Few strong PAX were representing F3 Nola at the Spartan Race in Mobile, AL. T-Claps to Triple Shift, Hokie Pokey, and Fracsac for challenging themselves on completing such a challenging obstacle course. At 6:30 a.m., 5 strong Uptown PAX gathered by the imaginary flag on a cool, wet, rainy Saturday for a beatdown. Uptowners took over the World…. now known as the Uptownship.
Warm-ups
Short mosey to the Peristyle and did the following:
SSHs x 20 IC
Windmills x 10 IC
Grass Grabber x 10 IC
Imperial Walkers x 20 IC
Inch Worm Merkins x 5 OYO
Hill Billies x 20 IC
Mountain Climbers x 20 IC
High Intensity Interval Training (HIIT)
The PAX stayed at the Peristyle and performed the HIIT. The purpose of HIIT is to give it all you got for one minute to get your heart rate up and then rest a minute. The PAX did the following exercises in this order:
1.) Mountain Climber Merkins – do 10 MCs then end with one merkin = one round. Do as many rounds as possible in one minute and scream out each round upon completion. Rest one minute.
2.) Bobby Hurleys – Do 10 Bobby Hurleys = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
3.) Leg Raises – Do 10 of these = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
4.) Jump Lunges – 10 lunges = one round. same as above. Do as many rounds as possible in one minute. Rest one minute.
5.) Burpees – 5 burpees = one round. Do as many rounds as possible in one minute. Rest one minute.
6.) Hello Dolly – Do 10 of these = one round. Do as many rounds as possible in one minute. Rest one minute.
Rinse and repeat for another round. So in total, the Uptown PAX toughed out 12 minutes of HIIT.
The Thang
The Uptown PAX moseyed to the fountain in front of NOMA and ran into about 14 Metry PAX plus Quincy from Uptown at the Muscleship. Yes Bogey – you count as a Metry PAX.
Round 1
50 Rocky Balboa IC in front of NOMA, to the fountain with 15 Derkins IC to the 2nd light post with 20 Plank Jacks IC to the 4th light post with 20 Low Slow Squats IC to the 6th light post with 20 Genuflex x IC to the 8th light post with 20 Peter Parkers IC
Moseyed back to the steps in front of NOMA
Round 2
30 bunny hops IC in front of NOMA to the fountain with 15 dips IC to the 2nd light post with 10 merkins IC to the 4th light post with 20 Parker Peters IC to the 6th light post with 20 King Kong shoulder taps IC to the 8th light post with 20 Mountain Climbers IC. Then moseyed back to the steps in front of NOMA with a 30 seconds rest.
Then moseyed back to the flag and ended with 10 Nolan Ryans on each side IC by Gabrielle.
COT
Count-O-Rama 5 strong UPT PAX, Name-O-Rama, announcements, intentions. No FNGs. Thank You all again for the opportunity to lead. Always an honor to workout with my F3 brothers. SYITG
Lagniappe – Uptown and the World united at the Coffeeteria after the Uptownship and Muscleship beatdown. Photo credit – Bogey.
