Conditions – Warm-ish & Humid, just like a November morning in Southeast Louisiana should be
The Thang:
Started with a mosey to the peristyle for a warmup:
Abe Vigodas x 10in cadence
Grass Grabbers x 10 in cadence
SSH x 30 in cadence
Burpees x 10 in cadence
Peter Parker Peters x 20 in cadence
Mountain Climbers x20 in cadence
8-counts x 10 in cadence
Moseyed over to the bench area for:
Alternating leg step ups x 20 in cadence (8-count)
Derkins x 20 in cadence
Bulgarians (right leg up) in cadence x 20
Irkins x 20 in cadence
Bulgarians (left leg up) in cadence x 20
Burpees x 10 in cadence
SSH x 20 in cadence to keep the heart rate up
Moseyed to the grass for a burpee suicide. PAX started with 5 burpees, ran to 1st tree, then 5 burpees, then to 2nd tree, etc. until the 4th tree, then 5 burpees to conclude.
Got on sixes for:
Flutter kicks x 20 in cadence
LBTs x 20 in cadence
Leg lifts x 20 in cadence
Bear crawled along the sidewalk to the parking lot, circled up for Shoulder Taps x20 (in cadence), then did a truncated round of Jack Webbs where we did 1, 2, 3, 4, 5, and then 10 merkins, with a corresponding set of double the number of air presses. Then SSH x 20 in cadence to keep the heart rate up.
Moseyed over to the corner by the sculpture garden for:
Rocky Balboas x 20 in cadence
Burpees x 10 in cadence
Moseyed over to the back of the museum, grabbed a people’s chair and did 20 air presses (in cadence), then 20 bonnie blairs (in cadence), then back to a people’s chair for 20 seal claps (in cadence).
Started making our way back the way we came, grabbed some rocks at from the rock stash and went over to the grass for:
Shoulder press x 20 in cadence
Rows x 20 in cadence
Dropped to the grass to do another Jack Webb set w/ 15 merkins and 30 air presses, then back on the rock for curls x 10 in cadence. Then a set of 8-counts (x 10 in cadence), and then dropped the rocks off.
Moseyed over to the parking lot and lined up. Did a dead sprint to the other end with 5 burpees at the end. Then from there did a dead sprint to the far end and back with 10 burpees at the end.
Back to the flag for COT.
Tag: Heisenberg
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Mothership 2024-11-02 – from Catfish
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Sh*t to Do – from Vagabond
Bear crawl “uncle”to museum
pax waiting do MaryChildren’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etcSunday Mornings, Warpner, COT
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Sh*t to Do – from Vagabond
Bear crawl “uncle”to museum
pax waiting do MaryChildren’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etcSunday Mornings, Warpner, COT
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10 Years and 1 Day Later – from Reluctant Yankee
Re-enactment of the first ever official F3 Nola workout
The Thang:
Gandalf’s Q (played by Hawgcycle)
Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
Circle of Pain (COP):
Side-Straddle Hops in cadence x15
Merkins in cadence x12
Imperial Walkers in cadence x15
Mountain Climbers in cadence x20
Slow Squats in cadence x10
Wide-Arm Merkins in cadence x10
Diamond Merkins in cadence x10
Mosey to bridge
11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)Reluctant Yankee’s Q (Played by Triple Shift)
Mosey back to track
6 Minutes of Mary:
LBCs in cadence x10
Hello Dollys in cadence x10
High Dollys (Rosalitas) in cadence x10
Bicycles (Freddy Mercury) in cadence x10
Dying Cockroach in cadence x10
Flutter Kicks in cadence
Quick mosey one full lap around the trackChong Li’s Q (Played by Reluctant Yankee)
Loooooong mosey to picnic tables under the bridge
Chong Li Special:
Decline Merkins in cadence x16
Right Leg Squat in cadence x8
Incline Merkins in cadence x16
Left Leg Squat in cadence x8
Decline Merkins IC x12
Right Leg Squat IC x6
Incline Merkins IC x12
Left Leg Squat IC x6
Decline Merkins IC x8
Right Leg Squat IC x4
Incline Merkins IC x8
Left Leg Squat IC x4
Decline Merkins IC x4
Right Leg Squat IC x2
Incline Merkins IC x4
Left Leg Squat IC x2
Mosey back to the track
Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
Mosey back to shovel flag
Circle of Trust (COT)NMM
This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!
Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..
4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish
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Earned Coffeeteria on National Coffee Day – from Hokie
10 Pax gathered at NOMA to earn coffeeteria rights on National Coffee Day
Because YHC was the Q, you know the workout would be very simplistic.
After disclaimer, Warm-o-rama consisted of
Roll head clockwise
Roll head counterclockwise
Shoulder shrugs forward
Shoulder shrugs backwards
Arm circles forward
Arm circles backwards
Slow Vigodas
Ankle turns
Self loveThe Thang —
10 Honest Merkins – Lunge across NOMA – 100 of *Exercise* – Lap NOMA
*Exercise* changed each Round
1. Step ups
2. calf raises
3. deep squats
4. big boy sit upsAfter a Pax finished their lap of NOMA the returned to fountain area to do step ups while waiting on the six, at which point the Q started his timer for just 2 more minutes of step ups
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Triple Respect Threat – from Fracsac
Back Blast written on behalf of Wapner.
This Sunday morning meant a triple respect threat at the Renaissance.
Disclaimer given then face the bacon for a warmup.
Time to get down to business. Da Thang:
There are 8 benches each side of Lelong Drive for total of 16.
Round one: 3 burpees at each bench
Round two: 5 ‘mercans at each bench
Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.At fountain:
5 rounds of the following:
5 dips and 20 jump squatsMosey to back of museum.
Someone grabbed the frisbee
8 count body builders IC x 10
Sunday Mornings x 3
Mosey back to fountain
Penalty ‘mercans for dropped frisbeeBack at fountain:
Step ups x 20Finish with Mary and Plank
CoT
NMM
Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!
Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed
SYITG
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Crossed the Bridges, Repeatedly – from Mayhem
73 degrees and raining, yes still raining
Football day, Tulane tailgatin’, RAIN… unsure of the turnout
PAX were appearing out of the bushes, including @Rudy at 6:34am
YHC’s Mothership VQ, here we goDisclaimer
Warmup without the rain, Peristyle
WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FTThang 1:
Mosey to the bridges behind Cafe du Monde
Partner up
1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
Rd1- 8-count body builder while other PAX does merkins on the bridges
Rd2- repeat Rd1
Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
Rd4- Squats, other PAX does high knees between the bridgesThang 2:
Mosey to the shelter down the tracks
Jack Ass Burpee Web, ONLY 5 rounds
1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10Thang 3:
Mosey to the nearby memorial fountain
3 PAX ring the circle bear crawling while remainder do an exercise
SSH, step ups, big boy situps, derkins, shoulder taps, low slow squatsThang 4:
Mosey to the “Ralphs Entrance” to the park
Partner up for a DORA
50 burpees, 100 squats, 150 toy soldiers
Run backwards to next cross walk, forward to starting spotThang 5:
Mosey back to the Peristyle
Merk Jax
1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2Thang 6:
Mary, call out a PAX to lead next exercise
Finish with two minutes of stretchingBack to the flag
COT
Announcements- 10/19, 10/24, 10/26
Intentions: gratitude, Georgia catastrophe, all schools/teachers/studentsWelcomed FNG @Solo (@Revit crew)
Welcome back @Redfish (@Fracsac claimed an EH)Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!
3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
SYITG! -
Crossed the Bridges, Repeatedly – from Mayhem
73 degrees and raining, yes still raining
Football day, Tulane tailgatin’, RAIN… unsure of the turnout
PAX were appearing out of the bushes, including @Rudy at 6:34am
YHC’s Mothership VQ, here we goDisclaimer
Warmup without the rain, Peristyle
WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FTThang 1:
Mosey to the bridges behind Cafe du Monde
Partner up
1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
Rd1- 8-count body builder while other PAX does merkins on the bridges
Rd2- repeat Rd1
Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
Rd4- Squats, other PAX does high knees between the bridgesThang 2:
Mosey to the shelter down the tracks
Jack Ass Burpee Web, ONLY 5 rounds
1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10Thang 3:
Mosey to the nearby memorial fountain
3 PAX ring the circle bear crawling while remainder do an exercise
SSH, step ups, big boy situps, derkins, shoulder taps, low slow squatsThang 4:
Mosey to the “Ralphs Entrance” to the park
Partner up for a DORA
50 burpees, 100 squats, 150 toy soldiers
Run backwards to next cross walk, forward to starting spotThang 5:
Mosey back to the Peristyle
Merk Jax
1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2Thang 6:
Mary, call out a PAX to lead next exercise
Finish with two minutes of stretchingBack to the flag
COT
Announcements- 10/19, 10/24, 10/26
Intentions: gratitude, Georgia catastrophe, all schools/teachers/studentsWelcomed FNG @Solo (@Revit crew)
Welcome back @Redfish (@Fracsac claimed an EH)Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!
3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
SYITG! -
Return of the Yippee Bag – from Rudy
Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.
First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.
Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.
The Thang: ….
Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).
Lets try this again: The Thang: Partner up for a Dora
100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.
A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.
This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.
The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.
And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.
The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.
Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.
Back to the flag for the 5 Principles for the FNGs. Naming:
* Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
* Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
* Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.Thanks for letting me lead!
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Cut the Grass Already – from Fracsac
HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out
Thang One – 11s
Step ups at the fountain and burpees at top of NOMA steps
Thang Two
Cards with exercises for suits. Lasted for about 5 cards…..boring
Thang Three
Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones
Thang four
Frisbee run around NOMA. Total disaster but lots of drops for burpees
Finish with Sunday Mornings
Back to the Flag for COT
NMM
YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak
Still came up with good stuff on the fly
Step up, Sign Up, and Lead! We have an incredibly supportive group of men!
SYITG
