F3 New Orleans

Tag: Mothership

  • Did Gabby pull Thumbwar on a Bob sled across the Great Lawn? The city park police want to know. – from PVC

    Brisk 50 degree morning 4 pax begin Warmorama in peace and quiet then 2 pax ascend from the gloom the chatterboxes of the group. It didn’t take long for them to run out of breath.
    Warmorama: Low squat
    Grass grabber
    Abe vigoda
    Hip rotation
    Hill Billy
    Imperial walkers
    Stretch up head up
    Peter Parker
    Parker Peter
    Arm circles

    The Thang:
    2 sets
    Step ups
    Dips
    American hammer

    2 sets
    20 BBS
    Run backward
    20 Merkins
    Lunge
    20 Flutter kicks
    Run forward
    20 monkey humpers
    Bear crawl

    Bocci ball circle: winners choice of exercise and count

    COT
    Rudy joined us after 9.25 mile run

  • Burn that Turkey – from Fracsac

    Saturday after Thanksgiving at the Mothership brought a 60 degree Misty feel to the AO. The attendance was light with 4 pax: Carpool Downrange from Houston, Spaulding, Cheetos and YHC, but that didn’t stop us from turning up the heat to burn off that Thanksgiving meal!

    Warmup at the flag with regular stuff. Mosey to the peristyle with a stop at the truck to grab some toys:
    60 lb sandbag and rope

    Stations:

    Burpees x 10 with sandbag (timer)
    Battle rope
    Big boi sit-ups
    Donkey kicks

    People’s Chair on columns for 1 minute
    10 x 8 count body builders IC
    People’s Chair on columns for 1 minute
    Monkey humpers x 15

    Stations:

    Sandbag overhead lunge and squat x 5 (timer)
    Battle rope
    Freddie Mercury
    Bonnie Blair’s

    Mosey to great lawn for BLIMPS at each corner

    Mosey back to peristyle for a little Shock & Awe!
    SSH x 5 then 10 burpees
    SSH x 5 then 9 burpees
    Etc., etc

    Two rounds of taking turns rolling the exercise die. Jump squats, derkins, American Hammer, Skaters, and burpees all came up.

    Finish off with a little Mary.

    COT

    Good stuff!

    SYITG

  • Building the Bums – from Triple Shift

    I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
    https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
    So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

    WARMUP
    There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
    Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
    Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

    THE THANG
    We headed across the street over to the rut filled field next to the exercise station.
    Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
    Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

    THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Frog Pump x 11 IC
    Donkey Kick x 11 IC
    Monkey Humpers x 11 IC
    Alternating Supermans x 11 IC
    Frog Pump x 11 IC
    Mission Impossible for last minute

    Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

  • Tick Tock – from Hawgcycle

    Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.)

    Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC

    The Cantores were out last night, predicting a monsoon this morning. Excited to get wet, YHC laid out the swim trunks and took the Q. As previously established, YHC has little faith in the Pax’s desire to overcome conditions. So I started planning a workout for somewhere between 2-4 pax. I arrived at the flagless meeting point a customary 2 minutes early shocked to find more people than I could count on my hands….much less keep up with during the workout.

    The Thang
    • Mosey to the far side of the mediocre lawn and circle up for the warm-up: SSH x 25; Imperial Walkers x 20; Don Quixote x 10; Merkins x 10, Peter Parker x 15; Parker Peter x 15; Tempo Merkins x 10; Squats x 15; Lunges x 20; Low Slow Squats x 15
    • Mosey to the Foundry. Plank and wait for the six
    • Bernie Sanders (Hang in there as long as you can) – Partner up. Pax 1 does hangs starting above the bar and then below the bar for as long as possible. Pax 2 makes there way through BLIMPS. When Partner 1 can take no more – flap jack. Keep flap jacking, always picking up where you left off on BLIMPs until time is called
    • Start the mosey to the Football field stopping for 10 Catalina Wine Mixers
    • Continue mosey to Football field stopping under 610 for clock merkins (6 @ 12:00, 5 @3:00, 4@6:00, 5@9:00)
    • Continue mosey stopping in a mess of grass for 15 sumo squats
    • Arrive at football field and bear crawl 100 yards Then partner up and sled bear crawl back, switching on Q’s command. For sled bear crawl think the sled you push in football practice. One pax bear crawls while other pax stands in front of him pushing against his shoulders, providing resistance. We made it about 50-75 yards
    • Mosey to the parking bollards and balance for the six. Not a lot of participation on this one.
    • Start the Mosey back to the flag, taking a dangerous shortcut under 610 for the barefooted among us. Pausing at the Indoor Pickle Ball courts for some semi-balls to the wall
    • Continue mosey stopping for some alternating step ups by the Children’s Museum
    • Continue the mosey stopping for crunchy frogs.
    • Reach the flag 2 minutes early and finish up with penguins and 100s

    NMM
    • YHC was not prepared for the number of Pax this morning. Maybe there are heartier guys in F3 NOLA than I thought. It’s hard to lead a bunch of dudes all over City Park. Pro-tip: Start the warm-up with SSH and then proceed to rotate in a circle counting each guy as the Pax count the numbers. I am pro, so I did this. The problem was the number was too high for me. I got lost somewhere around 14 or 15.
    • Why do you need to count the pax? Because you need to make sure everyone stays with you, especially if you plan to cover a lot of ground, as I hoped to.
    • I had no clue how many people were with us. I thought there were 17 in the beginning, but then we had an even number at the Foundry? Then Tool left and we had even numbers again at the Football field? Was it because there was a Vagabond wandering aimlessly around the park, sometimes with us, sometimes not? Was it Almonaster that showed up 55 minutes late? Was it because Tool disappeared? Or is it because YHC has trouble counting once the numbers get into the double digits? I don’t know, but it was not good. I think I got all the FNGs back to the flag. There were only 3, so I could manage that. For all I know, there may still be someone out there. I also don’t have much faith in the pax ability to navigate City Park solo. Maybe if the Renaissance guys could take a drive around the park tomorrow just to make sure?
    • Roach wasn’t too excited about his name. Don’t worry Roach, we came up with another one at coffeeteria. We will gladly change it next week if you want. It’s up to you.
    • The sled bear crawl is my new favorite exercise.
    • The barefoot movement is afoot. Three au naturale pax today. That makes 4 for the week.
    • The indoor pickle ball courts need some work. The smell is reminiscent of the WPM stairwell. A number of pax warily stood by the street refusing to enter the grounds. It was telling of how much of their trust I had earned 45 minutes in.
    • I wish we could have had a photo shoot there though. The graffiti had Stone Mountain written all over it.
    • Less than half way through the workout The Boge started chirping in my ear about getting back to the flag on time. Everytime we stopped for a COP he reminded me that I needed to consider the distance back and the time remaining. I later learned that The Boge was watchless. Does he just have an innate sense of time or was it his familiarity with the Q that caused his anxiety?

  • Q for Sale – from Fracsac

    The Mothership needed a Q, so YHC stepped up around T minus 12 hours and signed up with a specific theme in mind. As Long as we had some solid HIMs post, the theme would work out well. Lucky for YHC, Igor and Spaulding posted, with the latter bringing an FNG. The six others were Hawgcycle, Rudy, Heisenberg, Catfish, Triple Shift and Revit. YHC made it ten. Plant the flag and a brief disclaimer given. 70 degrees and slightly humid, no rain yet.

    With an exercise die and a speaker playing classic rock, mosey to the inferior lawn. It’s far from Great these days.
    Start the warmup with SSH x 31. At this point YHC unveils the much anticipated theme.

    Q for sale.

    The rules are simple. To buy the Q one simply states “I’m buying the Q” followed by 5 burpees which everyone must do. Then the buyer rolls the die and leads that exercise in cadence. From that point the new Q can do whatever he wants. There must be at least one Pax that buys the Q before buying the Q again. Two Pax can’t buy it back and forth.
    YHC continued with the warmup. Grass Grabbers, Imperial Walkers, and Catfish called to buy the Q. Continued warmup.
    Before Catfish could get to his 8 counts, Rudy bought it. He had us doing 11s across the mediocre lawn with jump squats and big boi sit-ups. During this time some of the sprinklers came on which Hawgcycle seemed extremely pleased by. Once the 11s were done, Hawg bought it. After the 5 burpees and the roll of the die he had us crawling under and jumping over the streams of water. Everyone did it similarly except for Triple Shift. He claimed he was using his head, which technically was correct as he had his head right at the sprinkler. Hawg then gave a long drawn out explanation of how we would bear crawl in an arch just outside of the sprinkler reach. Heisenberg then bought the Q. Not sure if he got tired of listening to Hawg or if he just didn’t want to do it. We did some rings of fire. There was a monkey humper demonstration for the FNG which nobody was allowed to watch.
    YHC bought the Q back and started a suicide run routine with burpees which Revit would have no part of. He bought it and took us through some Mary. With 3 minutes to go it was chaos similar to what it looks like on the NY stock exchange floor.
    0730, mosey back to the flag.

    COT and name the FNG. Welcome Eagle Fang!

    No NMM as this backblast was long enough. This was a memorable Q, thanks to all for making it a good one rather than a total train wreck that it could have been. Coffeteria at Cafe Navarre followed.

    SYITG

  • The return of the Yippee Bag – from Rudy

    The birthday tradition is back! Finally! Reasons outside of YHC’s control kept the Yippee Bag from its traditional August date, but better late than never. 12 PAX got to experience the joys and sorrows of The Yippee Bag ™ this fine morning. That included one DR visitor (Extinguisher from JAX), one second-timer (welcome back Igor!) and one FNG (thanks Igor and Triple Shift).

    Disclaimer given, mosey to the Big Lawn. Quick review of The Yippee Bag ™ Rules: Basically, there are none. Pick from the bag, the card provides instructions for what happens. Exercises 4 U. Exercises 4 the PAX. Exercises 4 the Q. Fun and Games. Its a crapshoot!

    Circle Up for the warmup. Catfish kicks us off by pulling “20 Merkins for Someone”, and of course – he selects YHC. Its gonna be that kind of day. So the warm up continued in a very disjointed manner, as War Eagle also reached into the bag. In between Situps, 8 counts, Burpees – the PAX managed to get in a bit of a warmup.

    Thing 1: Bear Crawl (maybe 25 yards), then 7 burpees. Crab Walk, 14 merkins, Bear Crawl, 21 Squats, Walk Crab, 28 BBSU. In between, we had LOTS of cards drawn. Everyone’s in on the game. Bogey pulls out the Bear Crawl Relay. Mahatma draws Crab Walk Red Light/Blue Light, and more and everyone is pulling out more Burpees. War Eagle has to go to the MINI to rifle carry the ANDY block.

    Thing 2: Head over to grab a rock. Meanwhile, YHC has to do 10 more 8 ct body builders. 10 Overhead, Rifle carry, 10 Curl, Rifle carry, 10 Row. Return to the tree. Repeat with 9. Then 8. More and more cards. FNG gets selected for 10 Bobby Hurleys – whoa, that guy can jump. Definitely on Team Pontiff for future Ultimate games. Quick game of SPUD (oh, *thats* what the football was for). This devolved into barely controlled chaos. Keep lifting rocks. Then its time to put the rocks away.

    Thing 3: Mosey to the MINI. Partner up for some Dora in the parking lot. PAX 1 – run (w/ bricks), 1 brick-pee, then return. 50 Hand-release merks, 100 Squats, 150 Situps. Klinger drew a “Sing Happy BDay to Q”. He did a great job (while YHC had to do more Burpees). Bogey won the “Hold Your Breath” contest (in his defense, YHC had just run a lap while everyone else was holding low plank).

    Time ran out nearly at the same time as the Yippee Bag ran out. Back to the (Virtual) flag.

    COT: Reviewed 5 principles for the FNG. Then we all know the drill. FNG named “Tesla” due to his South African background.

    Thank you all for humoring me again!

  • No cars were damaged & Frac possibly broke a sweat – from Hokie

    At 0600 YHC noticed no one had signed up to Q either workout in New Orleans so I took Mothership and took a quick “minute” to decide, based on recent broken windows how to protect our cars.

    We gathered at our normal spot and did a minute each of warm ups with Slow Vigodas followed by grass grabbers and Imperial Walkers.

    We then moseyed about 20 yards towards the peristyle and specifically to 4 sets of benches with two pax per bench.

    With the continued theme of these thugs taking less than a minute to break into cars, we would do the following for one minute each

    First evolution – legs!

    1. L leg step ups
    2. R leg step ups
    3. L leg Bulgarian split squats
    4. Surprise… R L BSS
    5. Bobby Harley’s…
    6. Monkey Humpers
    7. L leg forward lunges
    8. R leg forward lunges
    9. L leg backward lunges
    10. R leg backward lunges

    At this point, my quads were already feeling the leg focus but Frac was complaining he wasn’t sweating and the ladies in the peristyle were working harder than we were, YHC did not allow the Mumblechatter to distract than plan so we did a rinse and repeat to focus on legs for this 1st evolution.

    Next a Tabata with …. ONE MINUTE of work and 15 seconds of rest and the goal was for the Pax to work for the entire minute in each of the 10 rounds. 10 rounds of 1 FULL minute of burpees followed 15 seconds of rest was the plan but modifications seemed to be the plan of most Pax

    Next evolution…. SHOUKDERS

    Another Tabata EASING up on the Pax so only 45 seconds of work and 15 seconds of rest…

    1. Hindu Merkins
    2. Mountain climbers
    3. T—Merkins
    4. Shoulder Taps
    5. Angle grinders

    Rinse & Repeat

    Last evolution

    Only 30 seconds of work, 15 seconds of rest
    10 Rounds
    Burpees

    Thanks for allowing me to Q. Sorry it was too soft. 😜

  • The Q Kicked his own BUTT. – from Mambi

    Warmups:

    SSH
    Abe vagodas
    Grass grabbers
    Hill Billy’s
    Peter Parker’s
    Parker Peter
    Mountain climbers
    Arm circles
    Self-love
    The Thang

    Thang 1:

    Mossy to museum
    Dora
    100 Durkins
    200 step ups
    300 dips
    Bunny hop to the top of noma

    Thang 2:

    Circle up for Mary
    20 x LBC
    20 x dying cockroach
    4 minutes blank

    Thang 3:

    Mosey to the backside of Noma

    Wall chair
    Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.

    Sogo – 25 4 count Merkins
    Macgyver 25 air squats
    Triple Shift 15 burpee’s
    Mahatma 15 4-count gas pumper
    Surge 30 lunges
    Lt. Dan 5 wall Merkins

    Mosey back to the flag for more Mary
    Vagabond 40 hello dolly’s arms up
    Catfish 20 something crazy can’t remember but they sucked.

    C.O.T.

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    Coffee at Café Navarro