F3 New Orleans

Tag: Mothership

  • A Mild Morning at the Mothership

    T-Claps to Butt Splice for continuing to bring out the FNG’s – producing not one, but two on this balmy 41° morning.  And in turn, t-claps to FNG The Clap for convincing fellow FNG Phooey that he was attending some sort of outdoor bible study group in workout clothes.  Hey, whatever it takes.

    Now you know that things have warmed up around here when everyone goes back to ordering iced coffees at coffeteria.  The cold front that brought temperatures down to a record 16° at The Gipper on Wednesday have hardened our PAX, and typical winter Louisiana weather now seems downright cozy.  So off with the knit caps and the Driving Miss Daisy gloves (Tanked Up!), and down to business:

    Warm Up: SSH, Seal Jacks, Windmills, IW’s, Good Mornings, Mummy Kicks, High Knees, Butt Kicks. Then mosey East to circle up for…

    COP: Holding plank, the PAX performed: Mountain Climbers, Peter Parkers, MC’s, Shoulder Taps, MC’s, all 20x IC, followed by 10x Merkins OYO.  Quick rest, before:

    Round 2: MC’s, Parker Peters, MC’s, Plank Jacks, 20x IC, followed by 20x Merkins OYO.  Recover and mosey to the Lakefront Playground for….

    Partner Routine 1: P1 does 20x Big Boy Sit-ups followed by 20x Merkins continuously while…

    P2 starts at Pad 1 with 20x LBC’s, then crab walks to Pad 2 for 20x Plank Jacks, bear crawls to Pad 3 for 20x Squat Jumps, then bunny hops to the start.  Partners flapjack until each has done 3 rounds.

    Partner Routine 2: P1 does Lt. Dans down the stretch, sprints back, while P2 does Burpees.  Switcheroo.  If you need instructions on the lunge-to-squat ratio for Lt. Dans, ask Maverick, I think he went to a fancy New Orleans school.  And if you need to know why shots of Cuervo the night before an F3 workout might not be a great idea, ask Phooey.  (Though to his credit, he was unaware of what he was getting into this morning, and was somehow able to finish without splashing merlot.  An impressive feat.)

    Then a Double Applesauce Bataan Death March back to the flag for…

    Mary: Putins 25x IC, Leg Raises 15x IC, Crunchy Frogs 12x IC.

    Countdown, nameorama, naming of the FNG’s, and…. hey, who shows up, but EiEi – just in time for free coffee and to plug his event, The Krazy Ivan.  Tanked Up sent us out to coffeteria with a great prayer.   Thanks gents for a great start to the weekend, it’s always a pleasure to lead this group.  And hey, wash your tank tops, dust off that ushanka, do what you need to do, but whatever you do – show up tonight.  The Ivan is finally here and our honor rests in your hands.

  • Moroccan Nightclub

    PRE-THANG

    The faithful pax roll up in the gloom of the morning for their last beatdown of 2017! Those that are hungry for more get up extra early for 2miles of foreplay. QIC, shooter, steve, and turbo break the ice.

    WARMARAMA

    Committed pax are stirring up some mumble chatter as we roll up bringing in a sunrise to remember. The flag waves and we start on schedule as some late risers are rolling in to join the pax.

    50 SSH IC  to keep the pax on their toes.

    neck rolls and shoulder shrugs (f&r) 20 ic give Mash a hint that there is something brewing here.

    Sun gods f&r 20 ic, Moroccan nightclubs 20 ic, overhead claps 20 ic, another set of moroccan nightclubs 20 ic, and lastly another round of sun gods f&r 20 ic this stirs up much mumble chatter as the burn is almost to much to bare! but this is F3!!!

    good mornings 20ic

    bend to the side in a standing position .. something tells me good afternoons would be a good name for these 20ic l&r

    and finally…

    seal jacks 20ic

    Thang

    mosey to a stretch of the sea wall for some..

    derkins 12ic

    and freak nasties 12ic

    rinse and repeat 10ic

    and to keep the pax lower body proportional we do some 11s

    squats into a lunge walk into sister mary catherines with a sprint back in a ascending and descending order.

    mosey to an oldie but goodie (obg) round of rips as if our legs weren’t jello already

    this is 7 long minutes of

    rocky balboas 10 oyo

    run up the steps and back down

    apollo creeds 10 oyo

    rince and repeat until time! yikes!!!

    and to top it off QHC utilizes the longest block in mandeville to have the pax mosey half the block (equivalent of 1 city block)  and full blown sprint the second half. and when QHC seen Captain Sparkles belly up on the floor looking for his next breath… QHC thought it be good to do the same for the way back!! these guys have jet packs!! crazy ivan prep!!

    at that point QIC need to catch his breath so decided to take a knee and share with the pax my philosophy on life and vision going into the new year! NEW YEAR NEW MIND

    and back into the beatdown we continue…

    wife pleasers 20 ic

    heal taps 20 ic

    wife pleasers again 20ic

    jane fondas 15ic

    pulses 15 ic

    toe to knee 15 ic pulses

    rince and repeat on other side

    MARY

    lbc 20ic

    freddie mercury 20 ic

    russian twists 20 ic

    heal taps 20 ic

    v ups 7 ic

    COT, BOM, coffeteria with a surprise visit from Grundy!

    Thank you Maverick for praying us out!

     

     

     

     

     

     

     

  • The Top 10 of 2017

    As 2017 comes to a close, 10 men came (eventually) to the Mothership to better themselves in preparation for the new year. It was a fitting gloomy morning, 40 degrees and overcast with a little fog, perfect for a December work-out. As Hawg likes to say, iron sharpens iron. So I decided to lean on the Iron Men of F3 NOLA to plan for the gloomy beat-down today. I reviewed back-blasts from the last year to come up with a Top 10 Work-Outs of 2017. Apologies if I left your favorite work-out off the list, or if I over-looked a particularly good beating you personally delivered. This Top 10 list is not all-inclusive, but a smathering of good work-outs from 2017. Credit was given to the men who delivered the original beat-down. The usual disclaimer was provided, and off we go.

    We moseyed to the Great Lawn for the Warm-Up COP. Five men started the work-out as the original crew, 3 more joined half-way through.

    Exercise #10: the SNOWFLAKE

    On one particular chilly Saturday morning in January, Shorty delivered the SNOWFLAKE, in honor of the cold weather, and maybe Rudy’s up-coming ski trip. No better way to warm-up than a Shorty warm-up, incorporating arms, legs, core, and yoga!

    S   SSH x 17 IC. Everything will be 17 reps today, in honor of closing out 2017
    N   Nipple scrapers x 17 IC: high plank, under the fence, back under to starting position
    O   Oblique planks, 30 seconds left arm, 30 seconds right arm
    W  Imperial Walkers x 17 IC
    F   Floyd Mayweathers x 17 IC
    L   Lunges x 17 IC, alternating legs
    A   Alternating Shoulder Taps x 17 IC
    K   Knee Tucks: Squat jumps (tucking the knees) x 17 OYO
    E   BurpEEs, 10 OYO. (Originally Shorty did Eleven’s here, but YHC modified for time)

    Kim Chi arrives! After getting stood up at Troubled Waters, Kim Chi high-tailed it to the Mothership. I think it took him 12 minutes, obeying all speed limits and traffic laws, of course.

    Exercise #9: Frac Dora

    Dora 1-2-3 is an F3 staple. Frac Sac modified Dora 1-2-3 to make the runner work harder. Split into pairs, and each pair completes 100 Merkins, 200 LBC’s, and 300 squats. Each man runs across the Great Lawn and completes:
    Round 1: 5 Burpees
    Round 2: 10 Imperial Walkers
    Round 3: 15 Monkey Humpers
    Round 4: 20 Squats
    Frac Sac made each man run AROUND the Great Lawn and stop in the corners for the above exercises. YHC modified to run ACROSS the Great Lawn for time.

    Exercise #8: Plank-o-rama

    We moseyed over to NOMA and stopped by the train tracks. Rudy is legendary for his ability to hold a plank for an eternity, and torture the rest of the PAX. On one particular Saturday in 2017, during his many trips to OKC, he dedicated a Plank-o-rama to the 5 civilized Indian Tribes of Oklahoma, each representing one point on the 5-point star on the Oklahoma State flag. We did the same today. (Sadly, Rudy had not yet joined us at this point, so he will only read about the glory.) Plank-o-rama with no recovery in-between:

    Tribe 1: Chickasaw Peter Parkers x 17 IC
    Tribe 2: Chocktaw Parker Peters x 17 IC
    Tribe 3: Creek Plank Jacks x 17 IC
    Tribe 4: Seminole Floyd Mayweathers x 17 IC
    Tribe 5: Cherokee Shoulder Taps x 17 IC

    Exercise #7: Tree BLIMPS

    After only 3 exercises, we were 30 minutes into our beat-down! Time to pick up the pace! We strolled over to the tree line on Lelong Drive in front of NOMA. “Not running the Trees…” murmured Kim Chi. Something like that! Tree BLIMPS have always been a favorite of mine. I have seen Yankee, Hawg, and Rudy lead these, so they get the credit.

    5 Burpees, run to the next tree
    10 Lunges each leg, run to the next tree
    15 Imperial Walkers, run to the next tree
    20 Merkins, run to the next tree
    25 Plank Jacks, run to the next tree
    30 Squats, run to the next tree

    Exercise #6: Animals on Parade

    Also an exercise used by many, Animals on Parade have been lead by Mr. Awesome and Shorty on Saturdays in 2017. However, Shorty wanted no credit for it today… Animal walk to the next tree, heading back towards NOMA.

    Bear Crawl to the next tree
    Crab Walk to the next tree
    Duck Walk to the next tree
    Frog Jump to the next tree
    Human Walk to the next tree

    Exercise #5: Merkin Ladder

    After a water break, we moseyed to the steps in front of NOMA. The Merkin Ladder is a real crowd-pleaser, and has been lead by Frac Sac and Da Parish. We performed a Merkin Ladder up the steps in front of NOMA.
    Step 1: 1 Merkin, Step 2: 2 Merkins, Step 3: 3 Merkins, all the way to the top.

    Exercise #4: Foundry Circuit

    Another staple of any City Park beat-down, the Foundry Circuit is good to incorporate upper body, lower body, core, and kill time. We decided to give credit for this one to Amnesty. After all, Da Parish informed me that Amnesty Q’ed the most work-outs in 2017! Way to Lead, Amnesty!!!

    We moseyed to the Baby Foundry, aka the Refinery, for this one. Four stations. Running short on time now, we only completed 1 round.
    10 Pull-Ups (for Amnesty) had the count
    Body Dips
    Hanging Knee Ups
    Step Ups

    Exercise #3: Calf Raises

    Always a favorite of Jingle Vader. JV can do calf raises until the cows come home. I guess that’s what gives him his shapely legs… We moseyed to the back gates of Tad Gormley field and each grabbed some iron for calf raises:
    Standard calf raises x 17 IC
    Toes-out calf raises x 17 IC
    Toes-in calf raises x 17 IC

    Exercise #2: The Hotel Trifecta, aka the Suck-It, aka the Suck-A$$

    We moseyed back to the Great Lawn for this exercise, introduced by Tool in early December. Tool found this exercise in Men’s Health, where it was suggested this exercise may be good to perform in one’s hotel room while traveling. After completing this exercise a few weeks ago, the ensuing mumble chatter suggested we should change the name to the Suck-It, or maybe the Suck-A$$. Back then, we completed three 3-minute rounds. Today YHC modified to 1 round for time.

    3 minutes: 6 SSH, 6 squat jumps, 6 Merkins
    Complete as many rounds as possible, OYO, in 3 minutes. Shout out number as each round is completed.
    Triple Shift won with 9.5 rounds. Not an easy task, I remind you. RESPECT!

    Rudy! Rudy! Rudy! Rudy strolled up after his run to join the COT. Little did he know, he arrived just in time for the #1 work-out of 2017!

    And, drum roll please…
    the #1 exercise of 2017…

    Exercise #1: Tabata!

    Nothing sharpens Iron like the Tabata. 20 seconds as hard as you can push, 10 second rest. This one always kick my butt. I credit Amnesty and Hawg with the Tabata. Both have beat me down with this.
    Round 1: Jump Squats
    Round 2: High Knees
    Round 3: Jump Lunges
    Round 4: Merkins
    Round 5: Super Mans
    Round 6: Dips
    Round 7: Side Lunges Left
    Round 8: Side Lunges Right
    Round 9: V-Ups
    Round 10: Rest

    That completed the Top 10 of 2017. We moseyed back to the flag for the COT.

    Count 0ff, Name-o-rama, announcements, and special intentions. Remember the North Shore 10K in January, and don’t forget to wear you tank-top! Safe wishes to all travelers and party-goers on New Year’s Eve. Be strong in sticking to New Year’s resolutions. Shorty will be a Daddy in 2 weeks! Wish him luck, but he won’t need it. He’ll be a great dad.

    Thank you for letting me lead. This one was fun to plan, and a fun review of the last year. F3 has helped me to have a great 2017. I appreciate all of you for the friendship, comaraderie, and pushing me to be a better man. Happy New Year!

  • When Cold, Do Burpees

    Due to some excuse involving something, Walleye asked if YHC would give up his prime pre-New Years Eve Beat Down and take today’s Q instead. Being the team player, YHC said “sure thing!” Besides, YHC isn’t sure if he will be in NOLA for that pre New years Eve Hoe Down. Look at that, it all works out in the end.
    It was good to be back at the Mothership, having visited the Highland Park AO the week before. No snow on the ground, but still cold. It was 0630 and 9 Pax joined YHC to better themselves, making 10 Pax at the Shovel Flag brought by Kimchi. Speaking of Shovel Flags…….have you seen what the Northshore did? We gotta step it up! Tool, I’m stopping off at the store in the near future and we’re gonna get busy! Anyways, it’s cold….
    YHC knew exactly what would warm the Pax up! But first, the Disclaimer…and then

    Mosey to the Great Lawn
    Arm Circles IC x 10 back and 10 forward
    SSH x 5….followed by
    10 Burpees OYO (YHC heard cheers of joy, that’s the story so chosen and shall be told as such)
    SSH x 5
    9 Burpees OYO
    SSH x 5
    8 Burpees OYO
    You get the idea….7, 6, 5, 4, 3, 2…..followed by a twist
    SSH x 5
    10 Burpees OYO (The Pax is now warm and happy!)

    Mosey toward NOMA
    Circle up on the lawn near the tracks for
    Ring of Fire #1
    All Pax get in low plank and each Pax takes turns completing 5 merkins and then getting back into plank position.
    Ring of Fire #2
    Bear crawl around the circle clockwise. Get back into the low plank position. Each Pax completes 1 Burpee, then returns to plank. The Pax did 5 full revolutions. It was interesting going from plank to burpee then back to plank.

    Mosey to the walking path around the lake near NOMA for the Bataan Death March!
    Indian run around the lake with the last man dropping off for 5 Burpees, then running to the front of the line. The Pax did 1 full lap, with each Pax getting in 1 set of burpees.

    Mosey to the fountain for:
    Channing Tatums IC x 20
    Derkins x 10 IC (4 count)
    Tatum Channings IC x 20
    Irkins x 10 IC (4 count)

    Mosey to the tree line near NOMA.
    At the first Tree…..Sudden Change! 10 Burpees OYO
    Bear Crawl to tree #2, then Copperhead squats IC x 10 (very slow count to get the Pax into a deep squat)
    Lunge walk to tree #3, then catalina wine mixer IC x 10
    Bear crawl to tree #4, then Bobby Hurley IC x 10
    Lunge walk to tree #5, then merkin IC x 10 (4 count)
    Bear crawl to tree #6, then squats x 10 (4 count)
    Sprint back to tree #1.

    Indian Run to the Tool Wall for:
    Calf raises IC x 30
    Monkey Humpers IC x 30

    Mosey back to the Great Lawn for:
    Mary, All IC
    LBC x 30
    Hello Dolly x 20
    Tin Snips x 20
    Flutterkicks x 20

    One minute left, what to do? Burpees! 10 Burpees OYO.

    Mosey back to the flag.

    COT
    Count off, Nam-o-rama, announcements, intentions, followed by a closing prayer.

    Naked man Moleskin
    Congrats to Kimchi on the latest 2.0 in the oven.
    There were no Pax over 49, or under 33 at the Mothership today. No Respect, No Hate!
    F3 Christmas Party next Tuesday at Urban South. Start time was debated this morning, 1830 or 1900. Check your email to be sure, or watch for announcement on Group Me. Either way, find a way to get there, and bring a toy for Operation Sweet Tooth! M’s and 2.0’s are welcomed.
    Da Parish has a Christmas Ornament Exchange Party going on today. Hit him up for details.
    Baby Face is going to do 1000 Burpees for Charity! Watch for ways to donate. YHC demands video evidence!
    Next Mothership is Triple Shift’s Respect Q! You don’t want to miss that one!
    Great Coffeteria with Kimchi, Triple Shift and Mahatma. Kimchi had to rub in the Army-Navy game from last week.
    Do what you can to support the Baton Rouge F3 launch. Clown cars head up Saturday, so jump on one!

    10 Happy Pax after all we did, including 94 Burpees. If YHC had been counting, we would have done 6 more!

    Thanks for joining me today, and for allowing me to be a part of F3.

    SYITG

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI

     

  • Strangers in the Night

    That was the welcome Shooter gave upon seeing EiEi in the gloom this morning, before Ei turned to me and said, “There’s the title of your backblast.”

    And so it is.  It was a welcome sight to have Ei back, especially knowing that the elder Wacker would be showing for his first beatdown this morning and that YHC is particularly bad with nicknames.  And when Splice brought in another FNG, and Garfield rolled in with an additional THREE FNG’s, I knew it was just meant to be.  With all these new faces, YHC had no trouble remembering to give the disclaimer.

    Warm-Up: Seal Jacks, Windmills, Good Mornings, SSH, IW’s, High Knees, Peter Parkers, all 20x IC.  Finished with 20 Merkins, OYO.

    Mosey a bit eastward, and lined up along the sea wall for:

    Sprint to the road, lunge walk back to the sea wall. 3x.  Then some leg business: Calf Raises, Squat Jumps, Left and Right Leg Bulgarian Splits, and Monkey Humpers all 20x IC (or somewhere near that).  Another pair of sprints / lunges, then rinse and repeat with the legs.

    Mosey eastward again, stopping in a grassy patch for a COP:

    ATM’s: Shoulder Taps, 10 Slow Merkins, 10 Fast Merkins, repeat.  Head to the sea wall for some Knee-Ups (formerly incorrectly called ‘step-ups’ by YHC), right and left 10x IC.  Back to the circle for ATM’s, Round 2.  And then once more back to the sea wall, this time for Freak Nasties, 15x IC.

    Mosey onward, finally reaching the playground for a partner routine.  P1 hits all the three padded areas for designated exercises (20x LBCs, 20x Peter Parkers, 20x Plank Jacks) before returning to relieve P2, who’s been doing burpees for the duration.  Flapjack.  That’s Round 1.  Round 2 was much the same, replacing burpees with sit-ups.  Rainbow Unicorn was particularly impressive here – he was so fast it was just a blur of neon colors, and he and Tanked Up proved an unbeatable duo.

    Final COP on this fine morning was a round of Jack Webbs, finishing at 10 merkins to 40 air presses.

    Indian Run back to the flag for a short but sweet Mary (20x IC Crunchy Frogs and Freddie Mercs), before calling time.  Countdown, nameorama and naming of the FNGs, prayer, and coffee-time.  T-Claps to all the FNG’s who pushed through, and as always, thanks for letting me lead guys.  It’s an honor.

  • Post Thanksgiving Music and Running

    We all are guilty of over eating this time of year,  given the cold and need to stay warm,  we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership.  Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.

    Warm up

    (25) Imperial Walkers

    (21) Abe Vigola/Windmills

    (12) Forward Arm Circles

    (21) Peter Parkers

    (12) backward Arm Circles

    The Numbers How a subliminal pattern of 2112…..

    Great lead in to first group exercise,  a Red Barchetta: (or modified per F3 definition)

    Off to field across from Museum

    Every tree we run to,  multiply by 10 to get the reps,  then reduce each tree by 2 for next location and last rotation by 1.  PAX reassembles upon each run. Rush’s music was never simple nor liked by all….

    Here is what you get:

    Run to 8th tree 80 SSH

    Run to 6th tree 60 Mountain Climbers

    Run to 4th tree 40 LBCs

    Run to 2nd tree 20 merkins

    Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)

    Back across the Street for a traditional Dora 123 with a run around the Museam as a timer,  and then flap jack with Partners.

    300 Squats (while Mathlete critiqued all our forms)

    200 LBCs

    100 Merkins

    And apparently,   this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.

    Thereafter over to fountain for some dips and derkins

    12 Dips

    12 Derkins

    10 Dips

    10 Derkins

    After repeated requests for Box Jumps,  given my history with Mothership Q and injuries at the fountain,  yes we did (5) reps with no injury,  the curse is gone.

    Then off to an Indian run with majority of Pax.  Originally planned as a suicide run but again,  burps were not the thing today.

    Back Peristyle for some Mary:

    Tribute to Late Malcolm Young and discussion on ACDC,  Stay in plank for duration of song,  Merkin everytime Thunderstruck is sung.

    (15) Hello Dollys also accompanied by a soundtrack closer to home

    (20) Flutter kicks

    (10) merkins and that is it

    Back to flag for Mame-a rama, announcements, Intentions,  and naming a new FNG.  Welcome Rolaids!  Hope to see you back.

    Remember the destrahan obstacle course next Saturday,  no mothership in City Park,  maps handed out by Mathlete.

    Thanks for the opportunity to lead.

    Bongo

  • Shake down the beatdowns

    YHC was angry.  Very angry.  The season had been promising (despite that one point loss to the Bulldogs way back when).  But then, as is all to common over the last 10 years, The Irish ran into a buzzsaw and got demolished.  YHC has seen this same scenario play out way too many times.  So PAX were going to feel his wrath.

    After a pre-thank run with Cowbell, YHC donned his Irish gear and greeted the 16 PAX with a disclaimer (poorly given, as usual) and we moseyed to the Great Lawn.

    COP #1: 2017 Football Season

    • SSH x41
    • 8 Burpees OYO
    • IW x41
    • 8 Burpees OYO
    • Peter Parker x41
    • 8 Burpees OYO

    Yes, grumbling PAX (Fracsac in particular) noted that this sounded like a football score.  And indeed it was.  41-8 Miami on Saturday the 11th.  At this point, YHC announced his intentions of taking out his anger on the PAX.  And the PAX wondered why they had to bear that wrath?  Rocky Top wondered why we weren’t talking about Tennessee football failures?  The answer to both questions is the same: because Rudy is the Q.

    COP #2: 2016 Football Season

    Mosey to a corner of the great lawn to commemorate the 4-8 Irish Powerhouse.  At each of the 4 corners (corresponding to our lowly 4 wins), do 8 8-count-body-builders (celebrating the 8 losses, to powerhouses such as Duke and Navy)

    Mosey to the lawn in front of the museum

    COP #3: 2015 Football Season

    Ends with a 44-28 beating by OSU in the Fiesta Bowl.

    • 44 step Lunge Walk
    • 28 Merkins
    • Repeat x2 (because “we were only 2 plays away from playing for the National Championship” – per esteemed coach Brian Kelly)

    COP #4: 2014 Football Season

    First, celebrate our 31-27 loss to Jameis Winston and the Seminoles with a Crab Walk to the first Lightpole.

    Then we introduce the Route 55 to recall the 55-31 loss to Arizona State

    • 1 Squat Jump at the First Lightpole
    • 2 at the next
    • … Repeat …
    • 10 at the 10th (for a total of 55 Squat Jumps)

    Mosey to the Fountain and Plank for the 6

    COP #5:  2013 Football Season

    Boomer Sooner rolls into South Bend and administers a beatdown, 35-21

    • Alternating Leg step ups x35
    • Dips x21

    Mosey to the Baby Foundry

    COP #6: 2012 Football Season

    Alabama rolls the Irish, 42-14.  Coach Kelly describes how the Irish were totally Outmuscled.  So we will work on our muscles.  Partner up, 8 stations.

    • Burpees (x14 – the counter)
    • Merkins
    • Hanging Knee Raises
    • Rows
    • Step Ups
    • Dips
    • Pull Ups
    • Ski Jump over the Green Monster

    Mosey to the Tool Wall

    COP #7: 2006 Football Season

    Jamarcus Russell earns his future millions by administering a 27-point route of the Irish in the Sugar Bowl (41-14).

    • Calf Raise x27
    • Monkey Humper x27
    • Repeat

    Back to the Great Lawn

    COP #8: 2007 Football Season

    ND gains a total of 90 yards and 4 First Downs in a 38-3 drubbing by the USC Trojans.  We celebrate by 90 yard sprints, one for each first down.

    COP #9: 2013 Music City Bowl

    Not all is lost, though!  We remember Kyle Brindza’s game winner as time expires to lead the Irish to a 31-28 victory over LSU.

    • LBC x31

    Back to the Flag!

    Circle up for count-off, Name-o-rama, Announcements and Intentions.  Upcoming events:

    • This Thursday: Turkey Trot, wear your F3 gear!
    • December 2nd: Clown Car to Troubled Waters for the Obstacle Course
    • Watch for Yankee email with info about an F3 Christmas event
    • Rock and Roll Marathon in early March.  Not too late to start training!

  • Burpees for a Better America

    Those of us who never served in the military really don’t have a clue of the sacrifices and commitments made by those who are serving or have served in the military.  But that doesn’t mean we can’t all honor, respect and pay tribute to our servicemen and servicewomen.  On this Veteran’s Day, Eleven Eleven, remember them in the littlest of things, even just reps of eleven.  So after a more fulsome disclaimer by YHC than usual, it’s off for The Thang.

    On a mosey to the Museum, a quick change for a round of 11 burpees OYO (Burpees #1), then continue the mosey to the front of the Museum for Burpees #2.

    Warm-Up:

    • Low Slow Squats 11xIC
    • Side Straddle Hops 22xIC
    • Hillbillies 22xIC
    • Peter Parkers 11xIC
    • Parker Peters 11xIC
    • Merkins 11xIC
    • Mountain Climbers 11xIC

    Burpees #3.  Then a short mosey to the Lichtenstein Fountain for a quick Circle of Pain:

    • Tatum Channings 22xIC
    • Box Jumps 11 OYO (TClaps to Bongo for not simply pushing YHC into the fountain)
    • Dips 22xIC
    • Channing Tatums 22xIC
    • Derkins 22xIC

    Burpees #4.  Mosey around to the side of the Museum, where the PAX split into thirds (plus or minus).  The first group did a Stairway to Heaven (1 merkin on first step, 2 on second, all the way to 11 on the eleventh for 66 merkins), while the second group waited patiently in people’s chairs and the third group did LBCs.  Rotate around for everyone to enjoy the DownPainment.  Then, to no surprise, Burpees #5.

    Mosey to the Foundry Annex (between Roosevelt Mall and the Botanical Garden) for Burpees #6 while waiting for the Six.  Then split up into pairs for a rotation through pull-ups, incline merkins, dips, inverted rows, more pull ups (or leg ups), step ups, bar hops, and for the count 11 box jumps.  Then, Burpees #7 before moseying to the baseball diamond.

    The PAX divided into four groups for a rotation through Al Gores at first base, 22 flying stars (exploding jumps with arms and legs up into the air) at second base, 22 LBCs at third base and 22 jump squats at home base.  Then, meet up around second base for Burpees #8.

    Mosey to Tool’s Wall for some calf and quad toning:

    • regular calf raises 11xIC
    • bow-legged calf raises 11xIC
    • pigeon-toed calf raises 11xIC
    • single leg dips (right leg dangle to ground) 10xIC, plus 1xIC more because YHC can’t count [Tclaps to Douille for keeping YHC honest]
    • single leg dips (left leg dangle to ground) 11xIC

    Burpees #9, then mosey to the Great Lawn for Burpees #10, where Tool joined the PAX after his Saturday marathon training session.  Then a quick Circle of Mary (with no breaks between reps):

    • Hello Dolleys 11xIC
    • Flutter Kics 11xIC
    • Rosalitas 11xIC
    • Putins 11xIC
    • Crunchy Frogs 11xIC

    Burpees #11 and then, because YHC miscounted, a mosey to the opposite corner of the Great Lawn for Burpees #12.  YHC was aiming for 121 burpees (that would have been half of the number of years of the United States Marines, founded November 10 1775), but the PAX ended up with 132 (or so) burpees… a little party never hurt nobody, ba-dum-Dum.

    Return to the two Destrahan flags for a minute or so (per Rudy) of plank.

    Then Countoff, Name-o-Rama, Announcements (sign up for Qs!) and a COT.  Thanks for letting YHC lead today’s PAX to honor all our military.  JV

  • Milkman Wannabees

    10:30 Friday night, word arrives that Milkman won’t be able to make his scheduled Mothership Q.  Get well soon, Milkman.  We will miss your rigorous cadence calls!

    But we’ll make do as best we can.

    Gloomiest morning of the year.  Fog.  Dark.  Perfect weather for a workout.  14 PAX (including 1 FNG from Baton Rouge) gathered around the Troubled Waters Flag (thanks Kim Chi!) and embarked on a rotating Q workout.

    Rudy: Mosey to the lawn in front of the museum for a little Menagerie work

    • Peter Parker x25
    • Bear Crawl to the tracks and back
    • Low Slow Squats x25
    • Duck walk to the tracks, Lunge Walk back
    • Low Country Crab x25
    • Crab Walk to the tracks.  Walk Crab back.  (or vice versa)
    • Imperial Walkers x25
    • Frog Jump to the tracks

    FracSac: Grabs the Q, leads us on a round-a-bout mosey covering about 25 yards.

    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree

    In a surprise move, no more burpee broad jump!  Instead Partner Up

    • PAX 1: Plank. PAX 2: Plank with feet on PAX 1’s back
    • PAX 2: Derkins IC x10 while PAX 1 planks
    • Then PAX 1: Murkins x10 while PAX 2 planks (feet still on back)
    • Flapjack and Repeat

    Kim Chi: Takes us to the Museum Stairs for Stairway to Heaven

    • 1 Merkin on first step
    • 2 Merkin on second step
    • 3 Merkin on third step
    • 10 Burpees on the landing
    • 4 Merkins
    • ….
    • 11 Merkins at the top
    • 5 Burpees

    Heisenberg: Moseys us another 25 yards to the Fountain

    • Channing Tatum x21
    • Dip x20
    • Tatum Channing x19 (PAX grumbles about being lopsided)
    • Dip x10

    Jingle Vader: Bringing us home.  YHC looks at watch and sees there are 20 mins left.  YHC is appropriately worried about JV deciding to finish with “20 mins of Mary”.

    First: Mosey to the Sculpture Wall.

    • 10 Box Jumps
    • 20 Derkins

    Then Mosey to the Great Lawn for 17 minutes of Mary

    • Crunches
    • Dying Cockroaches
    • Dr. W
    • Ys, Ts, Ws
    • Superman
    • Rolling around back and forth for a while (prompting much discussion from PAX as to whether this constituted an exercise or not)
    • Putins
    • Maybe there were more.  I really don’t recall.

    7:28.  JV calls for a 1 min plank.  Rudy sensing an opening ventures to be timer.  Plank for “1 minute” (which mysteriously turns to 2 minutes bringing us to 7:30).

    JV calls for 15 burpees in the final minute, thinking he has 1 minute left.  PAX stage an open revolt and refuse, instead return to the TWSF.

    Finish with Countoff (14 PAX strong), Name-o-rama (welcome aboard, Banjo – named thus after describing his interest in classical guitar).  Close with a prayer, then off to Morning Call to watch Coxswain once again polish off 2 hot dogs over coffee.

    Be Well, Milkman.  Look forward to your return soon!