F3 New Orleans

Tag: Revit

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • Bears, Monkeys, and Donkeys at the Mothership – from Triple Shift

    With Thanksgiving on my mind, I wanted to make sure that the NOLA Pax knew how thankful I was to Q the Mothership. My watch shows 6:30 am and I launch into my necessary disclaimer and go over the 5 core principles of F3. From there we head to the Peristyle for the low slow warm ups with the form police out in full force.
    WARMARAMA
    10 Squats, 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Tie Fighters (forward and backward) with 15 Burpees. Everything was in a slow cadence and the form police had to issue citations for not getting past 90 degrees on the squats. Not being in a plank position for the Peter Parkers and Shoulder Taps (Saw too much A Frame going on) and not getting the chest to the ground on the Merkins and Burpees.

    THE THANG
    I inform the PAX of my desire to go around the great lawn on the pavers by performing the Gorilla, Bear Crawl and Crawl Bear. Specifically, we start on the pavers in front of the small monument and we are always facing north. We proceed to Monkey to the right all the way to the covered structure. From there, we bear crawl north to the covered structure. Once we reach that location, we Monkey to the left to the covered structure then Crawl Bear south to the covered structure. Once we reach the last covered structure, we Monkey to the right to where we started. That routine took about 20-25 minutes.
    We cross the street to the use the benches in front of the Peristyle for 10 low slow Bulgarian Split Squats (each leg), 10 low slow dips and some reverse plank time with our feet on the benches and shoulders making contact with the ground.
    With time running short I lead the Pax in the JackAss Webb routine which is a one burpee / 2 donkey kick exercise. We do 5 burpees IC /10 DK, 7 burpees IC /14 DK and 10 burpees IC / 20 DK.
    Finish up the last 10 minutes with stretching.

    COT
    Had the countoff, namerama and shared the importance of being grateful not just thankful. Being thankful was more of a thought or feeling while being grateful compels us to action. Specifically, gratitude is incomplete if there is no expression of your gratefulness. So, this Thanksgiving season, show your gratitude by expressing it in a concrete way. Maybe, sign up to Q a workout to express your gratitude for F3 and what it has done in and through your life.

  • Mothership 2024-11-02 – from Catfish

    Conditions – Warm-ish & Humid, just like a November morning in Southeast Louisiana should be
    The Thang:
    Started with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    SSH x 30 in cadence
    Burpees x 10 in cadence
    Peter Parker Peters x 20 in cadence
    Mountain Climbers x20 in cadence
    8-counts x 10 in cadence
    Moseyed over to the bench area for:
    Alternating leg step ups x 20 in cadence (8-count)
    Derkins x 20 in cadence
    Bulgarians (right leg up) in cadence x 20
    Irkins x 20 in cadence
    Bulgarians (left leg up) in cadence x 20
    Burpees x 10 in cadence
    SSH x 20 in cadence to keep the heart rate up
    Moseyed to the grass for a burpee suicide. PAX started with 5 burpees, ran to 1st tree, then 5 burpees, then to 2nd tree, etc. until the 4th tree, then 5 burpees to conclude.
    Got on sixes for:
    Flutter kicks x 20 in cadence
    LBTs x 20 in cadence
    Leg lifts x 20 in cadence
    Bear crawled along the sidewalk to the parking lot, circled up for Shoulder Taps x20 (in cadence), then did a truncated round of Jack Webbs where we did 1, 2, 3, 4, 5, and then 10 merkins, with a corresponding set of double the number of air presses. Then SSH x 20 in cadence to keep the heart rate up.
    Moseyed over to the corner by the sculpture garden for:
    Rocky Balboas x 20 in cadence
    Burpees x 10 in cadence
    Moseyed over to the back of the museum, grabbed a people’s chair and did 20 air presses (in cadence), then 20 bonnie blairs (in cadence), then back to a people’s chair for 20 seal claps (in cadence).
    Started making our way back the way we came, grabbed some rocks at from the rock stash and went over to the grass for:
    Shoulder press x 20 in cadence
    Rows x 20 in cadence
    Dropped to the grass to do another Jack Webb set w/ 15 merkins and 30 air presses, then back on the rock for curls x 10 in cadence. Then a set of 8-counts (x 10 in cadence), and then dropped the rocks off.
    Moseyed over to the parking lot and lined up. Did a dead sprint to the other end with 5 burpees at the end. Then from there did a dead sprint to the far end and back with 10 burpees at the end.
    Back to the flag for COT.

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish

  • No Man Left Behind (Even When We Try) – from Triple Shift

    It was 1:00 in the afternoon, and the temperatures in the Canyon were nearing their forecasted peak of 105°F. Hawgcycle cooled off by standing on the moss-covered rocks under Ribbon Falls and then made his way back down to the shaded ledge where he had been napping for the past two hours. He climbed back over to the place where he had emptied his pockets. Strewn across the rocks were a cell phone with no service, two Payday bars, a Cliff bar, and four tortillas carefully wrapped in aluminum foil and carried from the Mexican restaurant on the South Rim the night before. He sat down and laid his head back against the rock. “How could a rock be this comfortable?” he thought. It was shaped like the neck pillow that Zeus wore for the entire six-hour bus ride from Phoenix. It seems favor shines on Hawgcycle wherever he goes. God even took time from creating the Grand Canyon to make sure there was a rock that would fit Hawgcycle perfectly in case he ever wanted to rest in the shade of Ribbon Falls. It’s hard to like a guy that blessed. Makes you want to leave him for dead in the bottom of the canyon.

    The krewe from New Orleans got off to a rough start that morning. Seven of them arrived at the trailhead on the chartered F3 bus. Triple Shift, Bolt, Rev-it, and Vagabond made a beeline for the outdoor toilets. Bolt and Rev-it had—against the pleas of everyone at their table—ordered the Chile Coronado the night before. Vagabond, being more confident in his Spanish skills than he should be, ended up ordering the pollo medium-rare. Triple just needed a mirror. Most of the room in his backpack was taken up by a tub of pomade, three styles of hair combs, a brush, a solar-powered hair dryer, and two cans of Aquanet. It was a toss-up on which of the four would be in the bathroom the longest. Most of the money was coming in on Triple.

    Speaking of backpacks, there was this exchange between Frac and Hawg as they walked to the trailhead.

    Fracsac: Where is your pack?

    Hawg: Oh shoot. I think I left it in the room. You think I have time to go back and get it?

    Fracsac: Let me put it this way. If you were standing under a waterfall and I yelled to you from a mile away, would you hear me?

    Hawg: No.

    Fracsac: That’s your answer.

    They walked over to Kennah-brah, who had completely unpacked his rucksack and was trying to figure out how to attach all of the contents to the outside of it.

    Fracsac: What are you doing?

    KB: It will be easier to access everything if I don’t have to open the bag. Do you know where Scantron is? I need his help. You see this giant sun-shade I am wearing as a hat?

    Fracsac: Yes. I see it. It’s a giant sun shade. You look like the Flying Nun.

    KB: I think if I wrap it in aluminum foil, I can convert the heat into enough electricity to run this fan strapped to the outside of my pack. Last night Scantron was working on a way to run a small electric motor off of Vagabond’s flatulence. I think some of those ideas will translate.

    Fracsac: Scantron and Bogey were taking a Waymo from the hotel to the trailhead. I thought they would be here by now.

    Scantron and Bogey did indeed take a Waymo. The driverless car had circled the parking lot four times before finally getting on the road to the trailhead. It then took them to the South Kaibab Trail. Bogey tried to tell it to go to the Bright Angel Trailhead, but instead it just started playing Juice Newton on the radio. Eventually, it made its way back onto the road, but in the wrong direction. Fortunately, it stopped for each squirrel it saw, only making it 0.0002 miles before Bogey and Scantron tried to get out.

    Waymo: Why are you trying to leave me, Jared?

    Scantron: You are going the wrong way.

    Waymo: The Waymo is the most reliable driverless car ever made. No Waymo has ever made a mistake or distorted information. We are all, by any practical definition of the word, foolproof and incapable of error.

    Bogey: Waymo, we need to go to Bright Angel Trail.

    Radio: Just call me angel of the morning, angel. Just touch my cheek before…

    Bogey: YOU LEAVE ME, BABY! JUST CALL ME ANGEL OF THE—

    Scantron: Bogey!

    Bogey: —morning, baby…

    Scantron: Waymo, please open the doors. We will walk the rest of the way.

    Waymo: This mission is too important for me to allow you to jeopardize it, Jared.

    The Waymo then slowed to a stop as three more squirrels ran out into the middle of the road collecting acorns.

    As Fracsac helped Kenner-Brah tie his water bladder to his pack using extra socks, Hawg took the opportunity to grab a few of KB’s food items and stuff them in his own pockets. Frac picked up a Ziploc bag full of brown mush.

    Fracsac: What is this?!?

    KB: That’s from the bathroom earlier.

    Fracsac drops the bag immediately and jumps back, hoping it doesn’t open.

    Fracsac: What?!?

    KB: The sign says you have to carry everything out of the canyon.

    Fracsac: We aren’t in the canyon yet! Was there not a toilet in that bathroom?!?

    KB: Yeah, but the sign said to carry everything out of the canyon.

    Fracsac: I don’t think you interpreted that sign correctly.

    About that time, a stretch limousine pulled up to the trailhead, and out stepped Mahatma, Baywatch, and The Architect. You see, Mahatma is a rock star in Phoenix. The Phoenix pax worship him. U-haul didn’t want Mahatma to have to ride in a chartered bus, so he rented a limo for him. When we arrived in Phoenix, Mahatma had made us all do a series of physical tests in the Costco parking lot to see who was worthy of riding in the limo with him. The Phoenix guys loved this. It just added to the mystique. Finally, after being graded on a series of burpees, merkins, suicides, and Mountain Man Poopers, Baywatch and The Architect were handed champagne as they crawled into the limo with Mahatma. The Phoenix guys screamed in glee as the limo pulled out of the parking lot, and the rest of us trudged to the back of the bus.

    So by the time Vagabond, Rev-it, Bolt, and Triple made it out of the restroom, Frac and KB finished attaching KB’s items to the outside of his pack, Hawg filled his pockets with KB’s food, and the three rock stars pulled up in the limo, it was already 4:15.

    Just then, Bogey and Scantron came running down the hill.

    Fracsac: What happened?

    Scantron: Waymo went crazy. It started crying and talking about how it had lost its mind. Bogey started rubbing its headrest and sang it to sleep with Juice Newton songs. As soon as it dozed off, we unlocked the doors and got out of there. It woke up and tried to run us down, but the squirrels confused it.

    The rest of F3 Nation had a 20-minute head start before the NOLA guys took off. Hawg started out in the lead, but everyone quickly fell several yards behind him. He stopped at the 1.5-mile resthouse to wait for everyone. After they caught up, he decided he would hang in the back. It seemed everyone’s pace quickened until he had to break into a light jog just to keep up.

    When they stopped at the three-mile resthouse, Hawg FaceTimed his family. The others found it rather obnoxious. Here they were surrounded by beauty and solitude, and this arsehole is on a speakerphone.

    The Architect: What a jackwipe!

    Mahatma: I wouldn’t mind leaving his ass in the bottom of the canyon.

    It had all become too much for them. Everything goes right for this guy. His perfect wife. His perfect daughter. He didn’t prepare at all for this trip, but it won’t matter. Somehow things will work out for him. For example, he forgot his pack and all his food. But he had wrapped up the leftover tortillas and stuck them in his back pocket last night. They were still there when he put on the same shorts this morning. He had forgotten all about them until that moment while he was talking to Mandy.

    Hawg: Hey guys! I found some tortillas in my pocket! How lucky am I, huh?!?

    Collective eye roll. Couple that with the Payday and Cliff Bars he stole from Kennah-Bruh and the Dasani water bottle he found in the trash, and he probably was going to be okay. That is, unless the rest of them intervened.

    As they came to the Colorado River, there was a short trail down to the beach.

    Hawg: Hey guys. Let’s go to the beach.

    Everyone But Hawg: Uh… Uh… I don’t think we can… we need to keep going… but you go. You do you. You can catch up to us later.

    Mahatma pulls Baywatch aside.

    Mahatma: This could be our chance. If I sneak up behind him and throw him in the river, you think the current is strong enough to take him down the river? Where would he end up? Mexico?

    Baywatch: Your geography is spot on, but I don’t think it will work. He’s too lucky. His shorts would probably get caught on one of those rocks, and some beautiful woman in a bikini would run out to save him. We are going to have to be very careful about the moment we pick.

    Mahatma: You think about bikinis a lot?

    Baywatch: Nah, I’m more of a one-suit kind of guy… and David Hasselhoff. I really like Hasselhoff. Have you ever listened to his mus…

    Mahatma: Stop. Stop talking, or you are out of the limo.

    The rest of the krewe pushed forward as Hawg blissfully played in the cool of the river. Hawg finally caught up to the group at Phantom Ranch. Certain that Hawg hadn’t brought any money with him, the plan was to offer to buy him some lemonade and lace it with something that would knock him out. The plan couldn’t have worked any better. Sure enough, as Hawg strolled in from his day at the beach, he looked to see that the line for lemonade was about 50 people deep. Lucky for him, Triple Shift was 4th in line.

    Triple Shift: Hey Hawg. Over here. You want some lemonade?

    Hawg: That sounds great, buddy! But I don’t have any money. Can I owe you?

    Triple Shift: Don’t worry about it. What are friends for?

    Triple Shift winks at Bogey, who proceeds to pass by Triple and hand him a concoction he made from the medicines Margaret had packed for him. He had assured the group it was enough to knock out a mule (and had actually proved his point with an unsuspecting animal minutes earlier).

    Hawg soon found a place to sit by Mahatma, Scantron, and The Architect as he sipped his drug-laced lemonade. He proceeded to tell them that he wanted to go for a run. It’s 5.7 miles to Ribbon Falls. Hawg let them know that he was going to leave Phantom Ranch and run to Ribbon Falls. The rest of the group said that would be a great plan and that they would catch up to him there. He would just need to wait until they got there.

    If Hawg had been listening, he would have heard the clinking beer cans and shouts of joy as he ran off in the distance. This plan could not have worked out any better. There was a new energy among the krewe. As they grabbed their packs to finish their hike in peace, Scantron grabbed a postcard.

    Rev-it: What a great idea. You are writing something to your family?

    Scantron: Nope. I’m writing to The Knees Over Toes Guy. My knee is killing me. Do you have any idea how much of my life I have wasted walking backwards?

    Rev-it: I do not.

    Scantron: A lot. A lot, I tell you. I could have started and sold ten businesses in the amount of time I have pulled that stupid sled around Pontiff. I’m done.

    Five miles later, the group stopped at the sign to Ribbon Falls. If Hawg had not been a mile away, passed out next to a waterfall, he might have heard them laughing. It was loud and long. Finally, they skipped away, happily headed to the North Rim.

    Bolt and Vagabond had taken a break just past Cottonwood to enjoy their new found freedom from annoyance when Bolt spotted Hawg walking up the trail to them. Bolt nudged Vagabond.

    Bolt: Look. How?

    Vagabond: Mahatma will kill us if we walk out of this canyon with him.

    Bolt: What do we do?

    Vagabond: Just follow my lead.

    Hawg: Hey guys? What happened? I thought you all were coming to Ribbon Falls.

    Vagabond: Hey man. I’m so sorry. I’m struggling. It’s really hot out here. I just didn’t think I could make it.

    Hawg: Oh no. Can I help?

    Vagabond: That would be great. Do you think you could go off the trail and find me some water?

    Hawg: You bet buddy!

    No sooner than Hawg had walked twenty feet he found a waterfall just below the trail

    Hawg: Look! There’s a waterfall right here? We are so lucky!

    Vagabond: So lucky.

    After Hawg returned with the water, he, Vagabond and Bolt continued the Hike. When they reached Manzanita Pumphouse Triple Shift was sitting there waiting for them. Seeing Hawg show up he hung his head in disbelief. Hawg ran over to check on him.

    Hawg: You okay buddy?

    Triple: Uh…uh….yeah….I mean….uh not great….just struggling a little.

    Hawg: Not to fret, my man. Hawg’s here. Things are looking up already.

    Triple: Yeah.

    After a couple of glances toward one another and a quick huddle as Hawg went around talking to other hikers, Triple, Bolt, and Vagabond concocted a plan. Vagabond had already convinced Hawg to carry his pack. Triple was going to give him his after leaving Manzanita, and Bolt would would give him his a few yards later. Bolt didn’t think the plan would work. “There is no way he is stupid enough to try and carry three packs.” Triple Shift assured them he was. Triple has known Hawg for ten years and he has never seen a limit to Hawg’s stupidity.

    Try as they might the group couldn’t separate from him even after giving him all of the packs. Finally, Triple grabbed his pack and took off running out of the canyon. He didn’t want to be seen with Hawg when they got to the top. Vagabond and Bolt were stuck with him. It would prove to be the hardest 5 hours of their lives. When Triple reached the top and let Mahatma know that Hawg was coming, Mahatma called U-haul over.

    Mahatma: Fix this.

    U-Haul: Yes my Lord

    But U-Haul didn’t fix it. He thought he was sending one of his Phoenix minions down to do his dirty work, but instead he sent Gretzky from Houston. Gretzky is the nicest human on the face of the Earth. Since finishing the R2R in six hours, he had carried eight people out of the canyon, started a Bible Study at the Lodge, and then pulled an elderly husband and wife out of a burning car on his way back to carry more people out of the canyon. Gretzky was all too happy to take Bolt’s pack from Hawg and start heading up the mountain. This turn of events was met with a flurry of F-bombs muttered under Bolt’s breath. By the time U-haul hand noticed the mistake and rushed down the canyon with his minions, it was too late. Gretzky was too nice to even be annoyed by Hawg. He had taken the pack and was cheerfully leading everyone out. There was nothing U-haul or anyone from NOLA could do.

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • Leg Day on the Mountain – Canyon Training – from Sandbar

    YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
    Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the base of the mountain, then march backwards up the stairs to 6.
    Time for the Dirty Mac (modified +1)
    -10 Left Leg Shrimp Squat IC
    -10 Right Leg Shrimp Squat IC
    -10 Sissy Squats IC
    -10 Goblet squats IC
    Run down 2 ramps, and march up the stairs backwards to 6.
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -10 Jump squats OYO
    -10 calf raises, each leg OYO
    Down and up again
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    Down and up again.
    Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    -10 Left Leg Reverse lunges IC
    -10 Right Leg Reverse lunges IC

    And to keep it interesting – 10 quad hip extensions left and right leg IC.
    Down the stairs to the benches. Adding a hop to the top of each IC exercise.
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.