F3 New Orleans

Tag: Mothership

  • Bears, Monkeys, and Donkeys at the Mothership – from Triple Shift

    With Thanksgiving on my mind, I wanted to make sure that the NOLA Pax knew how thankful I was to Q the Mothership. My watch shows 6:30 am and I launch into my necessary disclaimer and go over the 5 core principles of F3. From there we head to the Peristyle for the low slow warm ups with the form police out in full force.
    WARMARAMA
    10 Squats, 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Tie Fighters (forward and backward) with 15 Burpees. Everything was in a slow cadence and the form police had to issue citations for not getting past 90 degrees on the squats. Not being in a plank position for the Peter Parkers and Shoulder Taps (Saw too much A Frame going on) and not getting the chest to the ground on the Merkins and Burpees.

    THE THANG
    I inform the PAX of my desire to go around the great lawn on the pavers by performing the Gorilla, Bear Crawl and Crawl Bear. Specifically, we start on the pavers in front of the small monument and we are always facing north. We proceed to Monkey to the right all the way to the covered structure. From there, we bear crawl north to the covered structure. Once we reach that location, we Monkey to the left to the covered structure then Crawl Bear south to the covered structure. Once we reach the last covered structure, we Monkey to the right to where we started. That routine took about 20-25 minutes.
    We cross the street to the use the benches in front of the Peristyle for 10 low slow Bulgarian Split Squats (each leg), 10 low slow dips and some reverse plank time with our feet on the benches and shoulders making contact with the ground.
    With time running short I lead the Pax in the JackAss Webb routine which is a one burpee / 2 donkey kick exercise. We do 5 burpees IC /10 DK, 7 burpees IC /14 DK and 10 burpees IC / 20 DK.
    Finish up the last 10 minutes with stretching.

    COT
    Had the countoff, namerama and shared the importance of being grateful not just thankful. Being thankful was more of a thought or feeling while being grateful compels us to action. Specifically, gratitude is incomplete if there is no expression of your gratefulness. So, this Thanksgiving season, show your gratitude by expressing it in a concrete way. Maybe, sign up to Q a workout to express your gratitude for F3 and what it has done in and through your life.

  • Mothership 2024-11-02 – from Catfish

    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.

  • 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 track

    Chong 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

  • Football and Frisbee Chaos – from Fracsac

    No Q signed up late Friday, so YHC stepped up and made the commitment.

    10 other Pax joined bringing the total to 11.

    Warmup at the peristyle with normal stuff.

    Great Lawn has vendors setting up, so mosey to field near NOMA. Set up cones to form a field with 2 end zones. Split up pax and for 4 teams. 2 teams playing football and 2 playing ultimate frisbee on the same field. Change up games midway so everyone gets a dose of both. Total chaos.

    Mosey behind Cafe du Monde for some Dora. There was something to do with running with football and frisbee which YHCs team won.

    Mosey to flag for CoT followed by coffeteria

    NMM

    Knucklehead was wearing so much bling he didn’t notice a pendant coming off. We used the last 5 minutes scouring the football/frisbee field looking for it to no avail.

    YHC tried something new, the pax were receptive, and everyone got a good workout and had some fun.

    Sign up to Q and just go for it.

    SYITG

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • 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 go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 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 bridges

    Thang 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, 5/10

    Thang 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 squats

    Thang 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 spot

    Thang 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, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed 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 go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 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 bridges

    Thang 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, 5/10

    Thang 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 squats

    Thang 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 spot

    Thang 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, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed 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!

  • Seafood Gumbo (i.e. No Andouille) 2024-08-03 – from Catfish

    Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
    The Thang:
    To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
    Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
    Peter Parker Peters x 10 in cadence
    Crab Cakes x 10 in cadence
    Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
    After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
    Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.

  • Citius – Altius – Fortius at Mothership – from Triple Shift

    Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.

    https://www.ranker.com/list/underdog-olympics-stories/jordan-love
    https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-history

    With the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.

    WARMARAMA
    Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
    Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.

    THE THANG
    Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
    Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.

    COT
    Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading!