Summer is here. And with it, the muggies. So 8 PAX ran and walked and sweated.
COT: Saban saving the day. Seriously. Great work Saban, and thank you for being willing to step up for a stranger when she needed that help. Great example for all of us to strive for.
The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.
Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.
Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.
Back of museum for Sunday Mornings x 5.
COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.
SYITG
Super Mothership
Pax (7)
Bogey
Tool
Abacus
Kenna brah
Chris FNG – PETA
Colonol Mustard
YHC arrived early to set up a football field.
Convened at the Flag for a lighter than usual PAX for Mother Ship partly due to the IOAM event on the bayou.
Moseyed to the Peristyle for a Warm Up where a couple of late arrivals met us.
Warm-a-Rama:
Slow Abe Vogodas 4 count on each side
Grass grabbers
Hillbillies
Side straddle hops
Mountain climbers
Tie fighters
Mayhem merkins
Moseyed to Big Lawn for Thang 1:
Red Barchetta – esque – instead we exercised song Purple Rain kicked off by the Fox Sports NFL theme song. This was the start of a playlist through the workout of artists that performed at Super Bowl halftimes/
100 Yard Dash then 100 overhead presses, run back to start point to plank/wait for six; 75 yard dash then 75 plank jacks, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.
YHC brought a football 🏈 that couldn’t be dropped by the Pax for the remainder of the workout. If it hit the ground, 2 penalty burpees.
Mosey to Baby Foundry for Thang 2: Pull Ups and Planks
We split in 2 groups or tandems. With the off number YHC was a single and “ready to mingle” per Bogey. Bogey and Abacus made quite the cute couple.
Half are doing pull ups or back work while others are doing a plank. YHC used a Tabata timer for 45 secs of work and 15 secs of rest for 8 cycles.
Mosey to NOMA Fountain for Thang 3: Bench work in cadence
Box jumps
Bulgarian Split squats
Dips
Incline Merkins
Derkins
Gas pumpers
Mosey to the Flag. With about 3-4 mins remaining. We did a dealers choice of Mary.
COT:
We prayed for Tool’s wife and the city hosting the Super Bowl this weekend and gave thanks to impact of F3.
FNG Chris who is Kenna Brah’s nephew was in town for work and is big carnivore and hunter so was officially named PETA. He calls Dallas home and committed to more workouts in the gloom in Dallas to certify it.
Warmup
Drag or carry tree trunk
8 counts and burpees along the way
Roosevelt Mall x 10 up/back
Dips
Step ups
Merkins
Little hill: Bernie Sanders x2
Bobby Hurley x5
burpees x5
Grab coupon x12
curl
rows
squats
kettle bells
tricep extensions
goblet squats
overhead press
Football pass with burpee penalty
Jump rope relay suicide while last guy brings to back and runs to the front
Back for mor 8 counts
Warm Up – Grass Grabbers IC 15 , Windmills IC 15 , SSH IC 31, Arm Circles IC 10, Seal Claps IC 10, Moroccan Night Clubs IC 10, Burpees IC 10
The Thing – Tabata 40 sec on 20 seconds off
Station 1 – Speed Rope
Station 2 – Burpees
Station 3 – Shadow Box using Egg weights
Station 3 – Step Ups with 20 lb plate
Station 4 – Kettle bell swings
Station 5 – Heavy Rope
Station 6 – 60 lb Sand Bag Rows
Station 7 – 15 lb Curls on stability Pad
Station 8 – Heavy Rope
Station 9 – Step-ups 30lb Ruck
With 5 ish Minutes Left – Back of Museum – Sunday Mornings
Finished with 10 burpees OYO
COT
Personally Curated Playlist
Oklahoma! (Expanded Edition/Original Motion Picture Soundtrack) Gordon MacRae
Have Yourself A Merry Little Christmas (Remastered 2006) Bing Crosby
Feliz Navidad José Feliciano
The Christmas Song (Merry Christmas To You) (Remastered) Nat King Cole
Blue Christmas Elvis Presley
Run Rudolph Run Chuck Berry
Christmas In New Orleans Louis Armstrong
Jingle Bell Rock Bobby Helms
Rockin’ Around The Christmas Tree Brenda Lee
It’s the Most Wonderful Time of the Year Andy Williams
Santa Baby Eartha Kitt
Caroling, Caroling Nat King Cole
Symphony No. 9 in D Minor, Op. 125, “Choral”: IV. Finale. “Ode to Joy” (excerpt) (From “Die Hard: With a Vengeance”)
Joy To The World Nat King Cole
All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.
All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.
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.
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.
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!
