F3 New Orleans

Tag: Mothership

  • 4 x 100

    4 strong this morning, on a beautiful NOLA day.  A lot of men with other commitments, so Rev and YHC split the Q.  We definitely need more Qs.  If you have come to a couple of workouts, you are ready.  Let Yankee know that you would like to Q and he will work you into the “schedule.”

    The Thang

    Rev on Q

    • Mosey to NOMA
    • Warm-up COP: SSH IC x 25; Low Slow Squats IC x 15; Knee slaps IC  x15; Merkins IC x 10;
    • Mosey to the new stairs Rev found at that side of NOMA
    • What started as 11s, but ended as approximately 5.5s: Run 11s on the stairs on the side of NOMA.  Start with 10 burpees at the top and 1 squat at the bottom.  Rev called it off after 5 burpees at the top and 6 squats.  People’s chair as we waited for the six.  (Total of 45 burpees – remember that for later)
    • Mosey for about an 1/8 of a mile
    • Jack Webb Tribute to RY. Start with 1 Merkin and 1 air press…workup to 10 merkins and 10 air presses.  #MumbleChatter – Rev assured Maverick and Bubba that these are very easy.  YHC made sure to let them know he was lying and these things suck…really suck.
    • Mosey to outdoor gym
    • 4 Stations: Pike Sit Ups x 20, Lateral hops, Dips, Pull-ups/dead hang.  Pike sit ups were the count.  1 Rotation.

    Hawg on the Q.

    • Mosey to the teeny soccer field.
    • Ark Loader: To Midfield and back (about 70 yards total) – Bear Crawl, Crab Walk.  To Penalty Box and back (about 30 yards total) – Duck walk, Frog, Crawl Bear, Walk Crab  #MumbleChatter – A ref, presumably for a teeny soccer game later, thought it was important to tell us how strange we looked during our Crawl Bear.  Good thing this guy has never seen us do Wife Pleasers or Teabaggins.
    • Mosey to a tree in the middle of the disc golf course
    • Each man runs to 1 of 4 disc golf holes and does the number of burpees listed on the sign (5, 8, 9, or 10). After completing the burpees run back to the tree and start doing LBCs until the six.  Finished when each man has completed all 4 holes. (Total of 32 bupees – brings count to 77)
    • Mosey back to the great lawn stopping to do three sets of burpees along the way. Sets of 8, 8, and 7.  (Total of 23 burpees – brings count to 100)
    • Low plank for a 15 count and sprint to the flag.

     Moleskin

    This workout was low on numbers but big on pain.  11s are definitely tough when burpees are involved.  This was a lesson that I learned at the hands of Gandolf during the kick off in October, but something YHC needed to be reminded of today by Rev.  YHC got excited about the number of burpees in the first half of the workout and decided the PAX would appreciate getting to 100.  Great coffeeteria afterwards with Mav and Bubba.

    Shout Out

    Congratulations to Bubba as he and his M prepare for the arrival of Bubba 4.0 in April.  April is a great month for birthdays (crawfish boil every year).  Prayers for Maverick as he haa big week coming up this week.

    Announcements

    • Monday – 5:30 @ RockCity (Pontiff by the track)
    • Wednesday – 5:30 @ The Birdcage (Audubon by the Magazine Entrance)
    • Friday – 5:30 @ Wolfpack Mountain (Audobon by the St. Charles Fountain)
    • Saturday – 7:00 @ City Park (Peristyle) and Hogs for the Cause. Come out and support Tito’s team Fleur De Que.  http://www.hogsforthecause.org/

  • Yoda says “Russian Twists” do you will

    Pre-Thang – Woke up on time but I was scrambling to find the deck of cards I picked out last night.  Had to sub a deck of my 6 year olds Star Wars playing cards.  Made for a bizarre Deck of Death.

    The search for the Deck caused me to pull up at 6:59 on time but barely! There was a nice sized PAX of 10 waiting for a Saturday mosey.

    Thang: Disclaimer then we were off.  A short run across the Great Lawn for our first COP warmup.

    SSH, Peter Parkers, Sumo Squats and Mountain Climbers x 25

    Walk over to the breeze way grab a column for some peoples chair.

    Leg’o’rama:  1 min People’s chair , recover, 10 arm presses in People’s Chair, recover, 30 secs left leg up, recover, 30 secs right leg up, recover 30 secs People’s Chair

    Long Mosey to Baseball Field across from track.

    COP:  Deconstructed Burpees.

    In Cadence – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, and OYO 10 Squat Jumps

    Mosey over to Football Field Track and it was closed to repair the grass so we #suddenchange and modified to the field beside the football field

    At the Football Field we did Burpee Suicides declining 5,4,3,2 and 1.

    Then we did a Bear Crawl for 15 yrds, 15 yrds Boo Boo Bear Crawl right leg, 15 yrds Boo Boo left leg ***This made us miss our brother – Blue Dog.

    Then we went back with Bear Crawl 15 yds, Crab Crawl 15 yds, and finish by Jogging it out.

    ***YHC was impressed by the fortitude of the FNGs who kept hanging in!

    I keep reading about the Deck of Death so I was excited to try it today.  Exercises were:

    Diamonds = Merkins, Clubs = Sumo Squats, Hearts = Peter Parker Peters  Spades = Russian Twist

    We did  Russian Twists – 7,6,5, 14, 10,11,9,4,3  Peter Parker Peters – 10, 11, 9,2, 5, 14  Merkins – 9, 3,7,2, 5,11,13,12, 8 Squats – 12,5,6, 8

    This was our first DOD and we didn’t finish.  In the middle I called an audible and we took a lap around the track.  A little too repetitive for my task – this probably won’t make it into another workout that I Q.  However that being said – it was fun to watch the reaction to a poorly shuffled deck.  I think we had several spades in a row.

    Mosey back to Great Lawn for Mary.

    Superman to Boat.  6 changes and holds.

    LBCs x 25

    LBC Twist x 25

    Dying Cockroach x 20

    Hip Duster each side x 10

    Penguins/Heal touches x 15

    Wife Pleasers x 20   *no eye contact please

    Then we finished with a 100 plus yard dash to the Shovel Flag.

    Announcements:

    Tclaps to Zombie and congrats on his new baby girl

    Prayers and well wishes from NOLA to Low Pair in Chapel Hill, NC

    The REV will shave his beard if he raises $1000 – for a mission trip to Haiti.

    Petitions were shared for Channel Mullet’s Dad

    If you are interested in being part of an F3 group donation – we can settle up at any of the workouts this week!

    Welcome to the gang – Elmo and Animal!  You had a strong first workout.

    Tclaps to Iggy for coming back for his 2nd F3 workout.

    Finally we closed with an excellent prayer from Bubba.

    Good workout today  and good coffee!  Thanks for ALL 3 F’s today!

     

     

  • VQ Part Deux with Amnesty

    Pre-Thang: A decent PAX of 6 assemble to #getbetter.  TClaps to Maverick for bringing two FNGs.  Planted the shovel flag and started the workout.
    Mosey to first COP:
    Side Straddle Hops x 30
    Imperial Walkers x 30
    Merkins x 20
    Slow Squats x 20
    Mosey to outdoor gym.  Six stations, done twice.
    Pull ups x 10 or AMRAP
    Dips x 10 or AMRAP
    Rows x 10
    Cross Monkey Bars
    Muscle Up  Bar
    Burpees x 10
    Long Mosey to picnic tables under overpass:
    Incline Merkins x 15
    Step ups 20 (10 each leg alternating)
    Bench Dips x 20
    Mosey to the other outdoor gym and follow the leader:
    Monkey Bars
    Pull ups
    Dips
    Then P3 as a group (P3 – Peter Parker Pushups)
    Mosey to Great Lawn for some Mary:
    LBC x 20
    Hello Dolly’s x 20
    Freddy Mercurys x 20
    Putins x 10
    Short Mosey to flag for COT.  After name-o-rama, Q gave the shout out.  Prayed for Channel Mullet’s dad who is having surgery soon and for FNG-Bubba to have success at his job at Right to Life.
    Posted by RY on behalf of Amnesty

  • He’s Every Man

    We returned to the scene of the crime.  Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded.  No luck.  Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.

     The Thang

    Chaka Khan at the Q

    • Mosey to a mud pit across the fence from the new Lady Bug
    • Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
    • Mosey to the unkempt Softball field for 4 corner 11s
    • 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
    • Mosey to the Olympic Trials track
    • Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)

    Hawgcycle takes the Q

    • Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month.  Don’t worry Tad, we will be back.
    • Mosey to the nearest grassy area for Ciabatta
    • Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest.  Burpees, Merkins, WWIII Sit-ups, Squats repeato
    • Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
    • Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
    • Easy as 1-2-3 on the Great Lawn. Pax pairs up.  One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins.  Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn.  Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats.  All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.

    Moleskin

    • Nice to see 8 PAX out for a Saturday workout.
    • T-claps to Chaka for stepping up to Q – Good hard full body workout today.
    • T-claps to Chewy for coming across the lake to workout with us.
    • FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
    • Everyone very impressed with FNG Batman’s cop saving story.
    • Good time at the Coffeeteria

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.

    -Hawgcycle