F3 New Orleans

Tag: Mothership

  • Baywatch and his annoying bearcrawls…ugh – from Baywatch

    13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:

    1. Arm circles F/B 15 IC
    2. SSH 30 IC
    3. Monkey Merkins 15 IC
    4. Imperial Walkers 20 IC
    5. Hillbillies 20 IC
    6. Peter Parkers 15 IC
    7. Parker Peters 15 IC

    Next came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:

    1st corner: Dying Cockroaches 25 IC
    Run to next corner
    2nd corner: 25 leg raises IC
    Bear crawl to next corner
    3rd corner: 25 flutter kicks IC
    Run to next corner
    4th corner: 25 LBCs IC
    Bear crawl back to start…oh what fun!

    Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.

    Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.

  • Time Killer with the River Stones – from Rudy

    10 PAX, including 1 FNG (welcome Slab!) and 1 Kotter (good to see you back, Spawning!), at the Mothership on a uncomfortably warm and humid December morning. YHC sporting Jesuit gear in hopes of inspiring any Jays in the crowd. But seems that the regular Jays crowd must be sleeping in to get ready for a big day of tailgating. But the PAX who were present were in for a good start to Championship Saturday.

    Mosey to the Great Lawn to get started. SHOOT. Didn’t take too long for YHC to get confused about the plan. Quick pivot – lets mosey over towards the Fountain for a quick warmup. SSH, IW, and some back stretches. Bat Wings – but much to FracSac’s dismay, YHC cut off before we got to the Dancing Night Clubs. We’ve got to get moving.

    Grab a Stone and head to the Great Lawn.

    The Thang: 12 step ladder. Starting at the path on one end, there are 11 trees down the lawn. Each round, we will add one more tree and exercise to the circuit. Carry the rock from tree to tree. Most exercises used the rock. But even if it didn’t, you were on the hook to haul it along.

    + At the sidewalk, start with 1 8-Count Body Builder (thanks Hawg, for the demonstration to our FNG. YHC forgot about that).
    + Add 2 Block Burpees at the first Tree.
    + Add 3 Thrusters at the next tree.
    + 4 Curl-Presses. YHC had a total brain fart on this. There was something planned for 4, but YHC could not remember. PAX held a plank for about a minute while YHC tried in vain to recall. War Eagle suggested Curl-Presses instead, so that works. These had been planned for 7, so this gave YHC a few more rounds to remember.
    + 5 Big Boy situps
    + 6 Squats
    + 7 Cross-over Merkins. THIS WAS WHAT SUPPOSED TO BE AT 4. YHC remembered just in the nick of time.
    + 8 American Hammers
    + 9 Rows (Hawg gracefully corrected PAX form. Many thanks)
    + 10 Lunges
    + 11 Flutter Kicks – HOLD THAT ROCK OVER YOUR HEAD
    + 12 Burpees at the far sidewalk.

    YHC had estimated that this was going to take about 30 minutes. So we had another exercise planned. But it was now 7:26. So lets hustle the rocks back to their resting place and get back to the (virtual) flag.

    Finish up with COT – named our FNG Slab (he runs Kitchen Depot on Airline). War Eagle then took us home.

    YHC noticed that these river stones offer a much different challenge than Rock City. They are smooth, lacking finger holds. It pushes different muscles to carry the rock for nearly an hour without those finger holds. My forearms were sore for the rest of the weekend. I will be using these again!

  • The Muthaship is Back! – from Fracsac

    YHC took the Q at the Mothership with the intent to work off the last 48 hours of eating.
    With a brief disclaimer given, 11 pax headed to the great lawn to warm up. Rudy, Catfish, Fresh Prince, Channel Mullet, Mahatma, Hokie, BayWatch, Hawgcycle, SOGO, Kennah Brah and YHC circled up for the Warmup. There was much Mumblechatter over the cones.

    SSH IC x 15 (only 15???)
    IW, GG, AV, then onto some Bat Wings consisting of 15 regular stuff and finished off with Moroccan Night Clubs x 31. Just for the fun of it, YHC threw some chinook squats in there. They were a big hit!

    Mosey to the peristyle….but what about the cones? YHC heard one pax say maybe they aren’t his???

    At the peristyle, grab a column for Jack Ass Webbs. That’s one burpee to two donkey kicks OYO. Finish when completed 5 burpees and 10 donkey kicks. #crowd pleaser.

    Mosey back to the great lawn. Cones? Nope.
    Circle up to see why only 15 SSH.

    The Motivator! Deconstructed SSH from 10 to 1.

    Cones? Nope. Mosey to Popp’s Bandstand and grab a column. Jack Webbs with 1 merkin and 2 air presses in the people’s chair. Complete IC up to 10 and 20.

    Mosey back to great lawn. Cones? Nope. Blimps at the corners. Burpees OYO with all others IC.

    Return to the middle of the great lawn, all pax plank and wait for YHC to come back with…..a football. Yes, now the cones!

    Count off, 5 per side with 1 floater, which was YHC. Rules were same as ultimate frisbee. YHC forgot his team a couple times, it was a total mess. Mid way through, change rules to something else. YHC could document the rules here, but what good would that do? I’m pretty sure it was a tie when the game ended. The pax got a good workout, and had fun. Mission complete!

    COT

    NMM

    -9 attended Coffeteria where we discovered Kennah Brah’s favorite waitress had been let go. Apparently her sarcasm wasn’t appreciated outside the F3 community.
    -Welcome back SOGO and Channel Mullet!
    -next time there will be extra balls brought to allow for the Fast Tax rules, with slight modifications throughout.
    -Sphinxster welcoming the pax back to the farm Saturday 04 December!
    -Christmas party planned by Almonaster 18 December!
    Sunny side 2.0 workout at the peristyle Sunday 0700!

    The muthaship is back, Baby!

    SYITG

  • Solo Muscleship Throwback (Mothership 2021-10-30 – from Catfish

    Conditions: Cool temp of ~65 F and breezy. Perfect for a throwback Muscleship workout!
    1 PAX in attendance

    The Thang

    Started by lunge walking from the flag zone to the Peristyle area for a warmup:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    Hillbillies x 25 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to faces for:

    Peter Parkers x 25 (in cadence)
    Parker Peters x 25 (in cadence)
    Peter Parker Peters x 15 (in cadence)

    Lined up for a round of ascending partner BOMBS – 50 Bodybuilders, 100 Overhead Claps, 150 Merkins, 200 Box Cutters, 250 Squats. Since no partner, every 50 reps or so did a bear crawl, duck walk, or monkey walk in rotation to the other end of the peristyle and back.

    Lunge walks back to flag zone.

  • A Deck 4 the Pax – from Fracsac

    YHC took the Q at the Mothership and skipped an opportunity to ruck in the west.
    With a brief disclaimer given, 4 pax headed to the great lawn to warm up. Warmup was typical stuff which Rudy, Triple Shift and Catfish thoroughly enjoyed. Closed out with some 8 count Body builders IC to satisfy some of the monthly ISI challenge.

    Mosey to the track for the main event.

    With the F3 deck in hand, instructions were simple. Flip a card and complete 10 of the exercise as a 4 count IC unless the card gave specific instructions, such as 100 calf raises.

    We did most all the Merkins available in the deck early on. If you Q with the deck, YHC recommends stacking the deck in a way to prevent that from happening. It’s like a fair way of cheating.

    We did most of the deck, then moseyed back to the shovel flag for the COT where we met up with Tool as he finished his 8 plus mile run.

    -The Mothership has been like riding an elevator to the top floors of the Hancock Whitney Center recently, the numbers continue to dwindle as people step off other floors. If the other AOs were overflowing it wouldn’t be a big deal, but maybe a little over a dozen between 3 AOs is a bit alarming. Maybe it’s just a busy time for families.
    -We headed to Hahnville to gut a house as part of our Ida relief efforts, with Gabby as Q.

    SYITG

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Its all Fun and Games until… – from Rudy

    Its all Fun and Games until… it stays fun and games?

    Today marks the 3rd annual Yippee Bag appearance at Mothership. Specially designed to bring a new round of fun and games, just for War Eagle – who, alas, chose to tend to his flock instead. Priorities, good sir!

    But 8 PAX (great to see 2 2.0s with us – E Major and Copy/Paste!) gathered around the flag in the steamy gloom for a disclaimer, and brief description of the Yippee Bag. Catfish needed no explanation, diving right in for a quick “10 Burpees for the Q” card. Fortunately, he graciously split this opening salvo with the Q.

    Then we were offto the shade of some big oaks over by the fountain area, where we started with a quick warmup – while waiting for RevIt to drag himself out of his car and arrive. Windmills, SSH, IW, etc..

    Then: go into the thorny morass where Vagabond has carefully hidden the world’s most dense rocks. They may look like styrofoam, but they are definitely *NOT*. Grab one and bring it back to the tree. BUT WAIT. “20 Merkins for the Q”. So YHC knocks out 20, while everyone else loiters and watches.

    OK, now with the rocks: 10 Overhead at the first oak, 10 Curls at the second oak, 10 Rows at the last oak. Mosey back to the beginning, repeat with 9. then 8. etc. OYO. Go. Worked up quite a sweat with several trips to the Yippee Bag (Dips, a Bear Crawl route, more Merkins and Burpees for the PAX). Mall Cop dove in and pulled out the “You v Q SPrint card”. And YHC kept up his 3 year losing streak with that card. Nice Run MC!

    Kept this up until Catfish had finished, and the rest of us called it off then. We’ve got more things to do. Return the rocks, then lets head to the Great Lawn.

    But not before Triple pulls (again) a “10 Burpees for the Q” card. He showed less grace than Catfish, as he did NOT offer to split the card.

    In the parking lot (couldn’t use the Great Lawn this am…), we lined up for 11s. Derkins on the curb, and Squat Jumps on the far cross walk. Go.

    The Yippee Bag then produced its first “Game Time”! I’ll call this one “Cups”. 3 Teams of 3. Red and White cups placed in the middle of the parking lot. 2 teams take their spot, one at each end of the parking lot. The timer is Team #3 running a lap around the lot. The Game: Get more of your opponents cups back to your side. Basically – just keep sprinting back and forth taking and stealing cups. Only rule is you can only carry one cup at a time. That rule seemed to be broken repeatedly. E Major took advantage of loop holes in the rules to block and smack cups from the Qs hands. Well Played. Repeat 3 times, so everyone got a chance to run as a timer.

    Back to 11s.

    “Game Time” drawn again (YHC had stuffed more Game Time cards into the Yippee Bag for the 2nd half of the workout).

    Crab Walk Red Light/Green Light. YHC was the game master. calling out Red Light/Green Light while the PAX crab walked across the lot. Despite his best efforts, YHC could not catch Belloq moving, as Belloq flew across the lot for the victory. Professor Smiley seemed to just enjoy holding his crab walk position at the starting line.

    Back to 11s. A quick “You vs Pax 8 8CBB” pitted Catfish against Belloq.
    Back to 11s. “BB Sit Ups til the Q can’t” drawn. Go. Q got to 35. Gotta get better at this.

    GAME TIME. Duck Duck Goose. Lunch Walking “It” tagging Al Gore-ing PAX around the circle. YHC once again illustrated just how slow he was. But YHC tricked Copy / Paste to ensure he could get one victory lap!

    Then back to the flag for some last minute Mary.

    Then circle up for COT – several prayers for health, guidance and wisdom in coping with the ongoing challenges that Covid brings, both with respect to Health and with respect to proceeding with returns to normalcy for us and our children.

    Thanks for letting me lead!

  • 8-Count EVERYTHING? Some proof of concept. – from Catfish

    Sultry morning with four PAX (and Rudy, who was running somewhere in the park during all the fun). Started with a mosey around the great lawn with some high knees, butt kicks, side steps (high and low), karaoke, etc. Moved into the lawn and formed a goodly square for:

    SSH x20
    Abe vigodas x12
    Grassy Grabbers x12
    Imperial Squat Walkers x20
    The Motivator (descending from 10)

    Moved to faces for:

    8-count merkins (4-count down, 4 count up, nice and slow and grinding) x 10
    Peter Parker Peters x 15

    Back to feet for:

    8-count low slow squats (4-count down, 4-count up) x15

    Back to faces for plyo merks, as many as PAX could do in a minute.

    Bear-crawled over to the sidewalk, then lined up for a round of “sevens” (admittedly, I was originally planning on elevens, but it was fudging hot out there). Exercises were burpees and 8-counts, with a bonus of 5 jump squats whenever PAX crossed midfield. Finished up with some LBCs on the sidelines once everyone was done.

    Moseyed over to the steps on the side of the museum for:

    8-count calf raises (4-count up, 4-count down) x10
    Toes-in calf raises (reg. 4-cadence) x20
    Toes-out calf raises (reg. 4-cadence) x20a

    Moseyed to fountain for:

    8-count R-leg power-ups (4-count up, 4-coutn down) x15
    8-count derkins (same cadence as above) x 10 (sucked)
    8-count L-leg power ups x15
    8-count dips x10

    Mosyed back to flag for CoT. Announcements were House-a-Thon next Friday, November 12 GoRuck Tough.

    Coffeeteria NOT at Navarre, which was closed due to staffing issues, but at PJ’s on Canal, where absolutely NO free refills are given. Stingy Bastards.

  • Mothership with Frac – from Fracsac

    14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Great Lawn and circle up on the grass for a warmup:

    SSH IC x 31
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC, Chinooks
    Self love x 10

    Cones were already set up like a basketball court for the first item on the menu:

    Bear crawl burpee suicides
    Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
    Bear crawl from baseline to half court, 5 burpees and bear crawl back.
    Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
    Bear crawl full court, 5 burpees and bear crawl back.

    Next up, Embrace the Suck

    Circle up and do the following AMRAP for 3 minutes:
    Jump squat x 7
    Merkin x 7
    LBC x 7

    Four corners:

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Sister Mary Katherine IC x 15
    Corner 3 – 8 count Body builders IC x 12
    Corner 4 – Bobby Hurleys x 20

    Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.

    Circle up for Merkin Wave:

    All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.

    EMOM x 5 minutes of Burpees just because!

    Finish off with a little Mary.

    Mosey back to flag for COT with last 2 minutes of stretching.

    – YHC was happy to take the Mothership and try a couple new things.
    – City Park cleanup followed with Coffeteria at Cafe Navarre
    – The heat and humidity are back, drink lots of water!

    SYITG