F3 New Orleans

Tag: Mothership

  • Iron Was Sharpened

    It was a lovely Saturday morning and eleven men answered the call to get stronger. The best way to do that is to take on the Foundry. DISCLAIMER, let’s step…

    COP in front of the museum:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey…

    As we pulled up to THE FOUNDRY, J-Diddy was waiting for his dad to workout so he joined the pax for one circuit; line up in the plank and follow the leader:
    -Pull-ups x 10
    -Dips x 10
    -Rows x 10
    -Traverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in the two corners
    All were spent after the first circuit…but time to Rinse and Repeat

    Time is getting short, let’s mosey to the Great Lawn for some Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -some Superman/Boat
    -J-Lo’s x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up, sprint to the flag.

    Countoff, Namerama, Announcements, Shoutouts, a prayer and some F2 at Coffeteria…til next time…

  • Endymion Run

    Disclaimer

    Warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)

    …Capped off the warmup with a 2 minute Plankjack/Merkin routine to the song “Mardi Gras Mambo” to get the PAX in the festive spirit. Plank position with a plank jack every time “Mambo” was sung and a merkin each time “New Orleans” was sung.

    Mosey to the stone bridge crossing Bayou Metairie and over to the shelter near City Park Ave. to grab some bench. This included a round of 8 high intensity exercises with a 10 second rest in between. We decided to bump the normal Tabata timing from 20 seconds to 50 seconds to pay homage to the 50 year anniversary of Endymion. This was a bit long for some of the exercises but it helped bring the sweat:
    Round 1: Box Jumps
    Round 2: Declined Merkin
    Round 3: Right Leg Step Ups
    Round 4: Dips
    Round 5: Left Leg Step Ups
    Round 6: Hip Slappers (in Declined Plank)
    Round 7: People’s Air (People’s Chair with Air Presses)
    Round 8: Inclined Merkins with alternating leg taps to bench

    From there a parade bound Mosey to Orleans Ave where we ran along the route. Lots of parade goers getting geared up for the big day so it made it interesting. T-claps to Yankee for being our public relations guy and EH-ing along the route. Pit stop on the neutral ground past Carrollton for a COP led by Amnesty.
    Push-o-rama:
    -Merkins x 20 IC
    -Diamond Merkins x 5 IC
    -Wide Merkins x 10 IC
    -Staggered Merkins x 10 IC (each way staggered)

    Mosey back down Orleans Ave. Great Lawn

    Mary under Persityle capped off with Mardi Gras Mambo squats.

    Prayed fro Bubba’s wife, OSHA’s wife, RY’s aunt, SFX’s dad, as well as the safety of everyone enjoying the Mardi Gras festivities this season.

  • 60 Minutes of Joy in City Park

    Eleven hardcore veterans of F3 subjected themselves to 60 minutes of painful joy in City Park even with the realization that it may cause days of soreness.  YHC’s bad reputation may no longer hold the power it once did so he endeavored to reestablish the fear with…..

    The Thang:

    Mosey to Great Lawn
    Imperial Squat Walkers (IC) x 30
    Bear Crawl to one side of LawnCrab Walk back to middle of Lawn
    Mosey to the other side of Lawn
    Squat Ladder: Run to opposite side of Lawn (the width, approx 50 yards) and perform 20 squats, return to start and perform 19 squats, repeato until perform 1 squat

    Mosey to The Foundry
    PAX divided into the following exercise stations:Pull-ups (Modify: Jump chin to bar and slow drop) (OYO) x 10 (Exercise Station Timer)
    Bar Dips
    Lunges
    Low Bar Rows
    Hip Slappers (Modify: Feet on bench w/ high 6)
    Hanging bar kicks (Modify: Hanging knee-ups)
    Merkin Bulldogs (YHC Original – decline merkin – push backwards and bend legs, head moves in a circular motion)
    Plank
    Plank
    LBC
    LBC
    Everyone through the rotation 2 times

    90 Degree Arm Hang for time x2 – Tclaps to Sparky for outlasting the PAX twice

    Mosey to the water fountain

    Mosey to the Museum Steps
    Divide in 3 Groups for:Calf Raises on Steps
    Rocky Balboa
    Ascending Tooth Fairy (Merkin on each step, 1 on 1st, 2 on 2nd, 3 on 3rd, etc. to 14th Step)
    Rotate when Tooth Fairy Group finishes

    Mosey to the Great Lawn
    Dr. W (IC) x 13
    Dancing Chillicut (IC) x 10LBC (IC) x 26
    Superman (IC) x 10
    Flutterkicks (IC) x 30

    Mosey to the Actual Flag (Made its first appearance in like three weeks of posting for me) Tclaps to Griswald for bringing the flag

    Announcements:
    Sacred Heart 5k on 2/27

    Prayers:
    Amnesty – Health
    RY – Aunt Julie – Health
    Bubba’s Friend – 31 week old baby passed
    OSHA and Bubba’s Wifes Health

  • 60 Minutes of Glory with the Bad Rep

    For sixty minutes of glory, six mighty men of valor slew thousands of Big Easy Fartsackers with grit, determination, and brotherhood once again, without a flag.  Apparently our normal PAX could not handle a little change in temperature or YHC is getting a bad reputation for Qing workouts.

    The Thang

    Mosey to the Pop Band Stand
    30 Imperial Squat Walkers (IC)
    30 Side Straddle Hop Burpees (IC) = 10 burpees

    Detour by the non-existent flag to see if the African American Lady in a Chevy Blazer was one of you Fartsackers!

    Mosey to The Foundry
    Partner up, rotating between working in the foundry and running approximately 300 meters to achieve the following numbers (since YHC modified the numbers there were overachievers):

    50 Pull-ups – Modify options: Round 1: Jump chin to bar with a slow drop; Rounds 2+: 3 low rows = 1 pull-up
    100 Modified Balls to the Wall – Feet up on 4 foot high bar
    100 Bar Kicks – Modify option: knee-ups
    150 Parallel Bar Dips – Modify option: bench dips

    30 Second count

    Mosey to the Side Museum Steps

    Partner 1: Rocky Balboa
    Partner 2: Modified Tooth Fairy (Bearcrawl instead of Hopping and adding another merkin at each step): 1 Merkin on 1st Step, 2 Merkins on 2nd Step, etc. up to 15th Step (120 Total)

    20 Second Count

    Mosey to the Great Lawn

    CoP for 6MoM:
    Dr. W (IC) x 12
    Dancing Chilcutts (IC) x 12
    LBC (IC) x 24
    Superman Reps (IC) x 12
    Flutterkicks (IC) x 36
    Superman Hold for about 30 seconds

    To get in the Valentine’s Day Spirit:
    Tunnel of Love x 3 crawls each

    Mosey to the Flag Sans Flag

    Idle Chatter:
    YHC said he would start bringing a Swedish Flag because maybe a dose of Socalism will get one of our Republic Patriots to remember the Red, White, and Blue!

    Shout Outs:
    RY’s Aunt Julie
    YHC’s Father
    OSHA’s Wife
    Bubba’s Wife

    T-claps to Risky Business for not giving up on the Modified Tooth Fairy despite it being his second post.

  • No Hawg, No Flag, but Time for Tyson

    Beautiful AM to make up for the past few weeks of rain!  54 degrees and a gentle breeze.  Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother.  Also Hotty Toddy posted 5 – well done – Tclaps brother!  It was nice to see our resident wanker post- REDFISH!    19 PAX for a Saturday beatdown.  Good times!

    Boys got together – and we took off for the Great Lawn.  Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb.  Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson.  Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5,  Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track.  At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag.  Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    Reluctant Yankee

  • Run DMC in the House

    Eleven men gathered in City Park on this pleasantly cool morning to get another F3 fix.  After the disclaimer, off we went to the Great Lawn for a warmup COP:

    SSH IC x25, Windmills IC x25, IPW IC x25, Plank Jacks IC x25, and 10 Burpees for lagniappe.

    Short mosey over to to Sculpture Garden to grab some ledge.  Box Jumps for 1 minute.  Blood was flowing at this point.

    Mosey to the Foundry for clockwise rotation of exercises alternating upper and lower body.  Goal was 10-15 of each rep:  Pull Ups, Low Slow Squats, High Dips, Lunges, Rows, and planking while in line.  T-claps to those who hit the monkey bars for extra credit.  After one round, hit the track for an 3/4 mile Indian Run veering off on the soccer field for a new twist on core work that YHC had been pondering for months:

    In lieu of 6 minutes of Mary, YHC came up with 3 MINUTES OF MARY MARY.  This was inspired by a Leonard Fournette training video (https://www.youtube.com/watch?v=iet4hgHhzvA) where he did what appeared to be a 10 minute routine in the Russian Twist position.  To add to this inspiration, YHC played the 80’s rap classic “Mary Mary” composed timeless trio Run DMC (https://www.youtube.com/watch?v=QgmyVLheqkQ).  With the PAX holding in RT position, we jammed to the music on YHC’s not so loud smartphone, with a side to side rep each time the name “Mary” was in the lyrics.  Needless to say it was a long three minutes, with most having to modify with a knee hold.  YHC envisioned this as more of a core thing but it wound up being a leg thing too.  Not the smoothest routine but it was something different.  Would have been way more “bitchin” with an old school boom box.  Lesson learned.

    Mosey OYO back to foundry for another round of upper/lower body reps.

    Mosey to Big Lake track to grab some ledge on the boardwalk overlooking the water.  Great view and great way to see the sun coming up.  YHC once again whipped out the smartphone for what would be a timed Tabata inspired group of high intensity 40 second exercises with 10 seconds of rest in between:  Round 1-Dips, Round 2-Right Leg Step Up, Round 3-Declined Merkins, Round 4-Left Leg Step Ups, Round-5 Hip Slappers, Round-6 Inclined Plank with toe taps to ledge (Spiderman style), Round 7-Inclined Merkins.  The sweat was dripping at this point.  YHC hinted that we would head west back towards the flag but pulled a fast one and headed east with just enough time for a short mosey and another round of 3 Minutes of Mary Mary.  This go round we held the LBC position and completed two crunches each time we heard “Mary Mary”.  This was a bit botched by the lack of ghetto blaster sized speakers on the iPhone 6, not to mention the ladies laughing and cat-calling us as they walked by on the track.  After another grueling three minutes, westbound we went with a pit stop for sudden change: 10 Burpees.

    Mosey to the flag.

    COT and prayer included a shout out to Marlin’s neighbor, Kimchi’s new baby, safe travels for Amnesty, Aunt Julie, and OSHA’s wife.  Seven PAX meandered down to grab some coffee and were greeted with a reserved table and VIP treatment from our favorite waiter, Mike.

    Definitely a good way to start the day.  Thanks for letting me lead.

    Tool

  • Pourin’ on the PAX

    6 PAX posted in the pourin’ gloom.

    Began with splashing puddle mosey to museum and back to peristyle to warm up.

    In peristyle:

    SSH x 20

    IW x 20;

    Peter Parker x 15;

    PlankJack x 15;

    Parker Peter x 15;

    Arm Circle x 40 one-way and then 40 the other way.

    20 IW Squats.

    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Mosey back out into rain in great lawn

    Bear Crawl Ring of Fire (2 rounds with 10 merkins).

    Black Jack across great lawn side line to sideline. Burpees on one side, squats on other. Made about halfway through.

    Next was Four Corners of great lawn – 2 rounds with 10 of the following respective corners: dollys, flutters, Russian twists, and LBCs.

    After four corners, headed out of rain under peristyle for two rounds of “Bring Sally Up”, first merkin style and then squat style. The merkin Sally up was a beat down.

    Ended with Russian twists and dollys before mosey to flag.

  • Lynchpin’s visit

    First of all Amnesty and I teamed up take Mr Awesome’s Q because he is out of town.  or got a better offer.

    We had a guest in town from Charlotte/Metro.  Nice to meet you and thanks for joining us!

    12 PAX posted in a very gloomy, gloom.  46 degrees and windy and pretty wet – to keep us sufficiently cold for the AM.

    We started at 630 with a jog to the great lawn for a quick warm up COP.

    SSH x 25, Imp Walkers x 25, Mountain Climbers x 25, and Slow Squats x 25

    Then we took a long mosey/run over to the track to begin our new year Dirty MacDeuce.

    Merks x 12, Squat Jumps x 12, Peter Parkers x 12, Hip Dips left x 12

    Then we ran a lap – plank and wait

    Diamond Merks x 12, Lunges x 12, Parker Peters x 12, Hip Dips right x 12

    Then we ran a lap – plank and wait

    Staggered left Merks x 12, regular squats x 12, lbc x 12, russian twist  x 12

    Then we ran a lap – plank and wait

    Staggered right merks x 12, monkey humps x 12, pickle pounders x 12, wife pleasers x 12

    Then we ran a lap – plank and wait

    **As we ran our laps some tomatoes were working speed work – they were running fast, very fast.  I want that in my next Q on Saturday.

    Some mumble chatter when we got muddy to do our LBCs and pickle pounders.   Someone commented about Nip Tucks long strides with jealousy.  Was that you SFX?

    Hand off to Amnesty who led us over to the Foundry.

    One group did BLIMPS while the other group did Pull Ups x 10, Rows x 10, Monkey Bars and Dips x 10.  #thefoundry

    Then Amnesty led us to the Art Museum for some People’s Chair.  1 Min “rest” then 10 count then back to the wall for some more “rest”

    Mosey over to the front of the Museum for 6MOM.

    Hello Dolly x 40, Flutter x 30, and Mike Tyson punches x 25

    Then we mosey’d back to the FLAG for our BALL OF MAN/COT.

    Prayers for a great year in 2016 with renewed focus and energy on getting better!

    Tclaps to Lynchpin for joining us for the workout and coffeeteria.

    Tclaps to Crab Legs who joined us for his first coffeeteria.

    Tclaps to Amnesty for stepping up to take the lead for Mr Awesome today.

     

  • Roxanne Returns

    8 pax posted for our workout. Welcome Sparky who cam out for the first time.  We had an all over workout with a bit of a focus on abs and legs.

    In honor of the force awakening we kicked off the first COP with imperial walkers x25, then side straddle hops x25, arm circles x15 forward and x20 reverse, calf raises x20, and plank for one minute.

    Mosey to the museum lawn:

    Merkins x15, then partner up

    Partner 1 lie on six hold partner 2’s ankles and swing legs up to partner 2’s chest.  Partner 2 push partner 1’s legs back out (like the old gym class exercise) repeat x20 – then both partners sprint about 50 yards.  Partners switch roles.  and do the whole thing x4.

    Zombie walkers: about 20 yards.

    Mosey to the museum steps:

    11’s: 10 burpees at the top of the steps, and one leg up each leg at the bottom.  We subtracted two and added one each rep to save time.

    Mosey to a long bench along the lake path.  Partner up.  Partner 1 – 3 burpees and then 10 russian twists and continually repeat until Partner 2 gets back.  Partner 2 – run to the bench (about 40 yards) 20 leg ups each leg and return.  Partners switch. On the 2nd time out it was 20 hop ups with both legs instead.

    Mosey in the park:

    Roxanne – she was a s good as last time

    Mosey to the fitness center:

    Quick upper body workout. each pax rotated through: pull ups, dips, row, monkey bars, hip slappers, and planks.

    Mosey to the flag.

    Great workout!

  • Gaude-loopy

    On the Feast of OLG in mild New Orleans December morning in the gloom,
    19 Pax, including 2 FNG, began with moseyed to the museum for
    warm-ups. SSH x 40; IW x 30; Peter Parker x 15; PlankJack x 15; Parker
    Peter x 15; Arm Circle x 40 one-way and then 40 the other way. Ended
    warm-up with 20 IW Squats.

    We moseyed to picnic shelter near lake. Inspired by RY on my first F3
    work-out, we broke out the Deck of Death. Everyone got a piece of a
    picnic bench
    Spades=Derkins
    Clubs= Dips
    Hearts=Mission Impossible Holds
    Diamonds= Floyd Meaweathers

    Went about half way through deck, then went to lake track for Indian
    Run with 10 burbees half way through and then 30 slow slow squats
    about 2/3 way through (Squats included 10-sec holds at bottom of squat
    10, 20, 25, and 30).

    Pax moseyed back to shelter to continue deck of death. Had to cut
    short to mosey. Stopped at museum for one round of People’s Chair.

    Moseyed to great lawn for Mary’s Deck of Death.

    Spades=Russian Twist
    Clubs= Reach-Throughs
    Hearts=vertical toe touches
    Diamonds= flutters

    Didn’t finish- sprinted to flag.

    Two FNGs:
    Stephen=Kim Chi
    Todd=Wolf

    Prayer:
    – mention of Our Lady of Guadalupe Feast Day, Patroness of Americas
    and the Unborn Child
    – Fr. Pedro Arrupe, SJ’s “Fall in Love” Prayer

    -Bubba