F3 New Orleans

Tag: Mothership

  • Alien Invasion

    7 committed men, including one Alien set out in the Festival Gloom to explore an uncrowded venue.  It’s been a few days since this went down, so comment if you remember it differently.

    The Thang

    • Mosey to NOMA for the warm-up
    • Warm-up COP: Hillbillies IC x 30; Parker Peters IC  x 30; Merkins IC x 15; Low Slow Squats IC x 30
    • Mosey to the Foundry (shout out to Amnesty)
    • Everybody starts in plank and then in sequence each man completes the following: Pull-ups AMRAP or 10; Merkins x 5; Dips AMRAP or 10; Merkins x 5; Row x 10; Merkins x 5; Pull-up negatives x 2; burpees x 10; back to plank. Repeato when everyone finishes.
    • Mosey to the Youth Soccer Field.
    • Mayweather v. Pacquiao COP: Burpees x 12; Jump Rope IC x 40; Mayweather (duck and dive to left, then right) IC x 12; Pacquiao (punches) IC x 12; Burpees x 12
    • Arc Loader: Each exercise to Midfield (approximately 40 yards).  Boo-Boo Bear Crawl (injured left leg to midfield, injured right leg coming back); Jameis Winston down and back, Crawl Bear to midfield, Burpee long jump back to start.
    • Mosey back toward the flag. Stopping along the way for some pull-ups and Merkins.
    • 6 MOM (more like 9):  LBC IC x 20; LBT IC x 20; Flutter Kicks IC x 61; Russian Twist IC x 20; Hello Dolly IC x 20; Superman to Boat x 3

    Moleskin

    T-Claps to Swiss Miss for coming down for Jazz Fest and making time to join us.  He certainly did Area 51 proud.  Hopefully some of us will make it to Charlotte for some workouts one day.

    Shout Out

    YHC shared Romans 8:15 – “For you did not receive the spirit of bondage again to fear, but you received the Spirit of adoption by whom we cry out, “Abba, Father.”  YHC encouraged the PAX to live with the confidence and courage that comes from being adopted sons of God.

    We continue to pray for those suffering from Cancer and other diseases in our community, specifically Amnesty and Channel Mullet’s fathers.  We also prayed for the students Mr. Awesome and Rev work with and the decisions they must make upon graduation.

    Announcements

    • Monday – 5:30 @ Pontiff
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Duck Diarrhea aka 6 Month Anniversary – Convergence Part 2

    Convergence Part 2.  I made an executive decision to have 2 convergences due to the fact that we have a pretty divided group of weekday guys and Saturday guys.

    It has been raining all week.  Everyday – all day!  And so it was no surprise Saturday AM that it rained the entire workout.  In honor of the Convergence/6 Month Anniversary of F3 NOLA we decided to go with a mixed DJ set for the workout.  Roots started us off –  as the honorary Captain of this leaderless/leaderful (is that a word?) band of guys connected by F3.  I missed some great mumble chatter b/c this backblast is a day late.  Sorry.

    The Pre-Thang – This first workout at our new time slot of 630AM hit hard.  Why does sleeping that extra 30 min seem like such a big deal.  Had to hustle to the AO because of a slow wake up.  I was still recovering from  crawfish and a few 12 oz curls just a few hours before this workout.    Raining steady — I was pretty sure this would interfere with attendance at our Anniversary bash/Convergence.  Pleasantly surprise to see about 10 guys hanging around where the shovel flag should be – oops I had the flag.    Excellent Kotters — Redfish (kind of – he was around a week or so ago) and Buster.  Welcome back.  Wait a moment and then the I’m not a trainer speech from Roots and we were off!

    First COP led by Roots was on the Great Lawn.  The steady rain must have made the GREAT LAWN the perfect outhouse for a thousand ducks because the field was covered with duck diarrhea.  Oh the smell.  And of course my boy Roots chooses not to modify.  Even with our whining…

    SSH x 25 IC, Lunge x 10 IC, Imperial Walkers x 15 IC, Merkins ***NOOOO please x 15, Plank Jacks x 25 IC ***Ohh gross,  Squats x 30.  Roots was kind enough to modify and let us skip on the plank walks but he made up for it with two #suddenchange  10 burpees on your own –the PAX was surpressing dry heaves the whole burpee fest.

    Roots passes baton to YHC – Reluctant Yankee

    We mosey over to a few raised benches by the Sculpture Garden and go for a few rounds of

    Step Ups x 30, Inclined Merks x 15, Squats left leg x 20, Sudden Change 10 burpees OYO, Declined Merks x 15, Squats right leg x 20, Sudden Change 10 burpees OYO, Step Ups x 30

    Mosey to the Baseball field and Hand off Q to Mr Awesome

    First exercise is the SNO-BALL – a team sprint from deep right field to homeplate to get our team Sno _ Ball post game!

    Then first base 5 burpees, second base lunge jumps, third base mountain climbers, and plank and wait – rinse and repeat two times – all OYO

    Then line up on 3rd base line.  There was a nice sized trench there and MR A calls for 20 Cross fit push ups in your puddle to clean off the duck diarrhea.  Then we added some burpees and mountain climbers to get you a little wetter.

    Then Mr A hands off to Reveille for our 4th Q.  We run to the track through some small lakes and ponds.  Too late to worry about wet shoes but I can’t help but wonder why I wore socks.  Reveille takes us to the track for some modified (due to time) DIR-TAY MAC – DEUCE.

    Sumo Squat x 12, Mountain Climber x 12 then a lap

    Lunge High Kick and wife Pleasers x 20 then a lap – no eye contact please

    Side Lunge and Low Squat x 20 then a lap

    After the last lap – Rev handed off to Hawg.

    Finally Hawgcycle runs us a good mile back to our shovel flag.  Still sitting there – thankfully present.  Hawgcycle sits us down in some thorns and fire ants for 6MOM and decides to modify us with a move to the Peristyle.  Thanks for not pushing us out to the Duck Diarrhea.

    Mary was as follows:

    LBC x 62 IC; LBT x 40 IC; Flutter Kicks x 40 IC; Russian Twists x 20 IC; Real Freddy x 25 IC; Superman to Boat x 3
    YHC was impressed that Hawg could count to 62 IC.  He was a math teacher but he is also from Arkansas so it was an impressive feat.  The PAX tried to #pushthemselves but the Hawgcycle can NOT be stopped – you can only hope to contain him.
    Strong finish for the Convergence and the rain felt so good – post Mary.
    Shout Out –
    We prayed for Bubba and his newborn.  We prayed for the sick.  We reflected on how appreciative we are to have F3 here in NOLA and in our lives.  We definitely marked our 6 months with hope for a bigger F3 in NOLA but with contentment that it even exists for us at all.  FNGs almost got named Jammy and Fanny in honor of Splash’s Friday workout but we decided to save those names for the next 2 FNGS that Splash brings.
    Coffeeteria:  I usually don’t mention the coffee post workout but today was special.  While we were the only paying customers at Morning Call due to the copious amounts of rain – we were treated to a movie shoot.  The director was not a fan of F3.
    First he had to ask us to stop dragging chairs over to make a table big enough for the gang.
    Second he had to ask YHC to stop starring, he said it makes the fake movie – look – well – fake (I wasn’t starring)
    Third he had to ask Amnesty to stop rubbing his nipples on the window
    And lets just say it was a good thing reveille wasn’t sitting in a spot where the director could see him bc it was about to get ugly.
    Any attempts to EH said director were ignored.

     

     

  • We Fought the Law and the Law One. Part Deaux

    7 men met this morning in an anything but gloomy City Park gloom.

    The Thang

    • Mosey to end of great lawn for Warm-up COP
    • Warm-up COP: Merkins IC x 15; (Bubba takes QIC) SSH IC x 15; Low Slow Squats IC x 15;  Imperial Walkers IC x 12; Mountain Climbers x 15; (Maverick takes QIC) SSH IC  x15; Squats IC x 15; Peter Parkers IC x 15
    • Mosey to the field by Tad Gormley
    • Tabata (20 seconds AMRAP followed by 10 seconds rest): Burpees, WW3 sit-ups, Merkins, Squats, Repeato
    • Looks like the Tad might be open.
    • Tad is Open! Convict Clean-up crew is preparing for a Track Meet.  We join them by doing some 22s (the big ugly cousin of 11s)on the bleachers.  Incline Merkins at the top and Freak Nasties at the bottom.  We got up and down the bleachers about twice before the Po-Po kicked us out.
    • New plan – Mosey to the Olympic Track
    • 5 Rounds of Tyson. 40 reps of each exercise:  Burpees, Squat Jumps, Larry Craigs, Line Hops IC.
    • Mosey back to the Great Lawn for a date with Mary.
    • 6MOM: LBC IC x 40; Flutter Kicks IC x 30; Russian Twists IC x 15; Superman to Boat x 3 min.
    • Sprint across the Great Lawn to the flag.

    Moleskin

    T-claps to Bubba and Mav for Qing the warm-up.  They both did a great job.  I look forward to their upcoming VQs.  It was disappointing to be chased from the Tad again.  Luckily City Park is such a great AO we don’t really need the Tad.  We will get back in there some day.  All in all the man could not keep us down. T-claps to Roots for Larry Birding most of the day.  T-Claps to Maverick for Larry Birding Round 4 of Tyson.  Your consistency is certainly making you stronger brother.  Same with Bubba – I can already see the difference.

    Shout Out

    Continued prayers for Bubba and his family as they prepare for 4.0.  Prayers for Yankee as he is now in Spain, responsible for 30+ teen girls.  Prayers for both Channel Mullet’s and Amnesty’s Dad battling prostate cancer.  Praise that the cancer is localized and treatable in both situations.  Thanksgiving for Hogs for the cause and all the money they have raised for pediatric brain cancer.

    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 – CSAUP – CCC 10K – No workout at City Park

    We are planning a *convergence to celebrate the six month anniversary of F3 Nola.  We are calling all men to meet at the shovel flag in City Park at 0630 April 18th.  Let’s get at least 50 men for that workout.  Start planning now.

    *Convergence: The act of bringing disparate #Thangs together, whether they be #Workouts, ideas or the shards of a man’s broken heart.

  • 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