Tag: Gabrielle

  • Return of Out For Justice – from King Kong

    Catfish met up with us at Wakin’ Bakin’ after Sweaty Bells couple Sundays ago. During breakfast, he asked if I would take the Mothership Q few Saturdays away. Of course I said yes.

    We woke up to a beautiful, sunny morning in the mid 60’s. I got in my vehicle and was about to head to Audubon Park for Misty Mountain. As I was driving on Broadway towards St. Charles, I see my phone lit up from the corner of my eyes. A message from Willie popped up on my lock screen said “Mutha”. That’s when I was reminded…. go to City Park instead! Headed to Muthaship!!!

    I realized how much I miss City Park. I get to see the Pax whom I usually don’t see. Triple and Hokie were there before me. As my watch was ticking closer to 6:30 a.m., more Pax were pulling up. Most surprising of all was the arrival of Out For Justice. This was his first post in 4 years! Kotter Justice! I gave my disclaimer and off we went……… only few yards away to the great lawn for warm-ups: SSHs, windmills, grassgrabbers, stretches (right over left foot and vice versa), arm-circles, Hill-Billies, and Imperial Walkers.

    First stop – we moseyed to NOMA (my favorite part of City Park) and did a classic Dora, 1, 2, 3. Exercises were 100 inclined merkins, 200 squats, and 300 flutter kicks. After we finished, we formed two lines and did people run from NOMA to the Wisner’s entrance and back.

    Second stop – we went to the field right next to NOMA and did Seven’s. We started off with 6 burpees on one side, then bear crawled to the other side, 1 jump squat on this side, then lunge walked back to the burpees side. We finished with 1 burpees on one side and 6 jump squats on the other side.

    Third Stop – we people ran from NOMA to Baby Foundry. Here we did reverse hang. We separated into 2 groups. One group was in Al Gore position while the other group was hanging from the bars for 20 seconds. Started off with chin above the bar, then slowly lowered your head below the bar in 20 seconds.

    Final Stop – back to the great lawn for a round of Mary and stretches.

    Back to the flag with announcements and intentions. Important announcement was Afternoon Delight 2 Year Anniversary – this Wednesday, March 15. We are always grateful for our health. Thank You Hokie for leading the prayer!

    Happy to be back at the Mothership, and I have to make that as part of my routine.

    SYITG

    King Kong

  • Step Back, Security Coming Through – from Willie

    One of the ways we earned money for our fraternity was to work as security guards for concerts at the UNO Lakefront Arena. I was able to see several great bands over the years! I created a playlist for this workout of songs from bands that I worked security for back in the 90s. Not all of the shows were for popular bands, so there are a few doozies in the playlist too. If one of the PAX wanted to skip a song, the entire PAX did 10 burpees. Only one skip was allowed at a time, you cannot skip two songs in a row. Oduls hit shuffle, and we were off, “Everything Zen” by Bush blaring, on our way for a warm up at the base of the big mountain. The following were done in cadence:
    SSHx20, Imperial Walkers x20, Arm Circles F/B x10, Grass Grabbers x10, Hillbillies x20

    Between Arm Circles and Grass Grabbers, “Children Will Listen” by Barbara Streisand played and was promptly skipped by Jingle Vader. 10 Burpees for the PAX.

    Next we broke into two lines and did an Indian Run to the 4th floor. YHC was running with the speaker in the center of the lines to make sure everyone was enjoying the music.

    Once we were on the 4th floor, we circled up for a Monkey Humper ring of fire. This was hilarious to watch! The PAX were holding Al Gore, one Pax did 20 MHs, the next started at 10, and so on… Next was a more traditional Merkin ring of fire with a 15 and 10 split while we are all holding plank.

    Before starting the Merkin Ring of Fire, ole Babs struck again with “You Don’t Bring Me Flowers.” Couch skipped, PAX did 10 Burpees

    We proceeded to the top of the Mountain mosying on the flats and running backwards on the incline. At the top I called for a 20 count from Manchovy. We had a mid-workout stretch (We don’t stretch enough) immediately following.

    The next thang were BLIMPS down the Mountain. 5 Burpees to start on the top floor, then 10 Lunges on the next floor down, followed 15 IWs, 20 Merkins, 25 Plank Jacks, and 30 Squats on the 1st floor. We hit a run of good music, so there were no more skips to this point.

    Next we ran to Rosy Palm Court for a little Mary all exercises in cadence. I led off with Penguins x15, Angie’s List was next with 30 LBCs, King Kong with 20 Hello Darlenes, Gabby with 15 Crunchy Frogs.

    Right when we were about to head back to the flag, Douille called skip on “Hey Jealousy” by the Gin Blossoms… The PAX did 10 Burpees. No one plays the villian role better than Douille!

    We ended with a COT then adjourned for coffee at PJs. Its always an honor to lead this group of great men!

  • Monkey Humper Drive By – from Willie

    After the required disclaimer, and in the spirit of Run Cajun Run, the PAX went off campus this morning with a mosey on the neutral ground down St. Charles Ave. We stopped for warm up exercises at the State St. and Jefferson Ave. Exercises were in cadence:

    Grass Grabbers x10, Hillbillies x20, LS Squats x10, Imperial Walkers x20

    King Kong and Gabby asked if we were going to do Monkey Humpers in front of Whopper’s house. That was not my intent when we set out, but it was such a great idea, I had to pivot. We immediately went to Whopper’s house and did 10 MH in cadence.

    We did not stop there…. Next on the monkey humper hit list was Blowout, followed by Couch. The PAX performed 10 monkey humpers all in cadence at both locations. Subprime was particularly loud in his cadence count. After hitting Couch with humpers, we mosyed back to the flag. We logged right at 4.0 miles for RCR.

    El Wire was lucky, he was next on our hit list, but we ran out of time. Let this be a warning to all Uptown PAX, especially El Wire, Reluctant Yankee, Tubesteak, Mariah, Angies List, Seaman, Tinkles, Moana, any of you could be our next victim, if you are not working out at Misty Mountain.

    We closed with a COT and breakfast ensued at Panola Cafe. It’s always an honor to lead this great group of men!

  • Rock The Renaissance – from Fracsac

    The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention!

    Mosey to light posts for a Vagabond reverse Route 66. Start with 11 burpees and work down to 1.

    Mosey back to the fountain for stations with a 53# kettlebell sandbag, a 60# sandbag (sweetness) and Triple Shifts wee 40# sandbag. A jump rope and a frisbee made their way in too.

    EMOM to get out last burpees to hit 100.

    A few minutes left so to the side of the museum for Sunday Mornings.

    COT

    100% attended Coffeteria.

    SYITG

  • Mothership Tribute to Cardinal – from Fracsac

    6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.

    Warm-o-Roma
    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes
    Workout
    “Card’s Run and Repeat”
    5- Burpees – Moment of silence. Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
    Run back to original corner of great lawn.
    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the other corner and repeat and run back
    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the other corner and repeat and run back
    When you return hold squat until all Pax have finished
    As a group if there is time
    20- Burpees Burpee Counter 100

    We continued beyond with the following as we still had 25 minutes to go.

    Right leg power ups x 10
    Left leg power up x 10
    Dips x 10
    Bulgarian split squats x 10 (Left and Right)

    Bear crawl and burpees on the Great Lawn:
    Bear crawl to tree 1 – 5 burpees
    Bear crawl to tree 2 – 4 burpees
    Continue until tree 5 – 1 burpee

    120 Burpees total

    Mary

    COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.

    I love each and every one of you.

    SYITG

  • Workout Tribute to Cardinal’s VQ – from Willie

    Like many AOs around the country, we paid tribute to the passing of Cardinal by performing his VQ workout in the big mountain at WPM. All of the running referenced in the workout was done up the mountain. In addition to Cardinal’s workout, I did bring a bluetooth speaker and a new playlist for 2023. If any of the PAX wanted to skip a song, the entire PAX incurred a 10 burpee penalty. Cardinal’s workout is already stacked with burpees, so the PAX endured some pretty rough music. We were almost skip free, but @douille pulled a skip at the very end…. Not a surprising move from @douille. Cardinal’s VQ workout is as follows:

    Warm-o-Roma

    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes

    Workout
    “Card’s Run and Repeat”

    5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the sign and repeat (each run to the sign is 160 meters)

    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the sign and repeat

    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the sign and repeat
    When you return hold squat until all Pax have finished

    As a group if there is time

    20- Burpees Burpee Counter 100

    At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!

  • What Did You Say?!? – from War Eagle

    [Overcast, Cool, 66 Degrees]

    5:15 – YHC arrived early to survey the landscape.

    5:17 – YHC realized that the park has not been providing light. A 6:57 sunrise would not allow us to throw a black football.

    5:19 – Reminded that YHC is on IR and cannot do burpees

    5:20 – Still bringing the SUCK

    5:27 – “I hear a train a comin’”

    5:29 – Disclaimer

    5:30 – LET’S GO!

    WARM-O-RAMA (middle of the football field)

    Abe Vigoda’s X 10
    Grassgrabbers X 10
    SSH X 31
    Hillbillies X 15
    Peter Parkers X 10
    Arm Circles X 10 (Forward & Reverse)

    THE THANG (baseball field near the gym)
    *9 trees*

    ROUND 1

    1 Bonnie Blair, 1 Squat
    2 Bonnie Blair, 2 Squat
    3 Bonnie Blair, 3 Squat… to 9

    Round 2

    1 Honest Merkin, 2 Air Press
    2 Honest Merkin, 4 Air Press
    3 Honest Merkin, 6 Air Press…to 9

    Round 3

    Rinse & Repeat: Bonnie Blair round
    As YHC gave this instruction, a mumble in gloom was heard using language that would make a prisoner blush. It’s ok, Boo Boo was punished accordingly.

    ROUND 4

    9 – 8 Count Body Builders
    8 – 8 Count Body Builders
    7 – 8 Count Body Builders…to 1

    Mary back at the football field

    COT

    Prayers for our city

  • First WPM of 2023 – from King Kong

    I wanted to start the first WPM of 2023 the right way… so I brought couple friends, two coupons, to the workout. I heard some mumblechattering when I rolled up with those presents. Needless to say, they were with us for the rest of the beatdown.

    We ran through Tulane campus towards PJ’s Cafe. We circled up and did some warm-ups: SSHs, Windmills, Armcircles, Grass Grabbers, Imperial Walkers, Hill Billies.

    After warmup exercises, we moseyed to Tulane Howard-Tilton Library, which is named after El Wire’s grandfather. Partnered up and did the following exercises (declined shoulder taps, squats, and American hammers) while one person was running a lap around the parking lot. Flap jack.

    After the partner workout, we ran to the other side of the UC building. We were facing the steps. We bear crawled to the first step and did one merkin, then onto the second step and did another merkin, to the third step…. etc I think there were 9 steps in total. Once we got to the top we worked our way back down. We bear crawled down the steps and did one merkin at each step. After, we headed towards the bench and did high step ups x 10 each leg.

    We then ran to the base of the Baby Garage. We formed 2 lines and Native American ran up to the top with the coupons. At the top, we circled up for a ring of fire. While one pax was doing 10 hand released merkins, the other Pax were in plank position. We did 2 rounds.

    Finally, we arrived to the base of the WPM. We formed 2 lines and Native American ran all the way to the top with coupons. At the top, we finished the workout with some Mary’s. (Leg Raises, LBCs, and flutterkicks.

    Moseyed back to the flag.

    SYITG

    King Kong

  • Gator Fest/ Roll Wave – from Tinkles

    Impromptu Q. I was surprised when I rolled up at 5:30 that the pax wasn’t moving. I made the mistake of asking who was the Q and it was crickets. Off we go.

    Palm circle for warm up.

    Mosey over to HNG for a preview of Gator Fest! The slide looks ready to roll. Rumor that F3 guys get 5 free tickets from Mens Club, look for Willie! We did some 6 to work off the fried twinkies paired with Urban South brew that is yet to come.

    Mosey over to the Tulane Alum house. Don’t think we had a greenie undergrad but perhaps a MBA grad who rolls burritos. Gate was open so we took advantage of the nice yard for ring of fire.

    Mosey to turf field for 4 corner blimps.

    Mosey to garage for Indian run to the top. Beautiful sunrise. Our city looks beautiful from a distance- good to remember sometimes.

    Mosey to Tulane quad. No beer or burgers yet, time for step ups and decline merkins.

    Hustle back to the flag!!

    COT including the return of sweaty ball of man! Accountability and connection!