F3 New Orleans

Tag: E Major – TripleShift 2.0

  • 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!!!

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • The Forgotten Pair of 3 – from Bolt

    Hand Grenada did a fine job of Q’ing and a mediocre job of backblasting; see his BB for the deets. I’m merely here to get the three forgotten pax who did the beatdown and didn’t just rest their bodies against a wall and call it a workout…

  • Dora’s lazy mean sister – from Kenna Brah

    Birthday Q
    8/7/61

    Arm Circles
    Twists
    Imperial Walkers
    Abe Vigoda
    Low Slow Squat

    Flora 1-2-3

    100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.

    200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

    300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

    200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

    100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon.
    Rifle/any carry down to the gazebo for some recovery stretches
    Return to rock pit for Ring of fire till times up – then backwards walk/jog to flag
    COT

  • And on this day…. – from Rudy

    Summertime humidity is rolling in. Gone are the glorious days of winter and spring (there was a spring, right?). 8 PAX started off at 6:30 for what would turn out to be a hot, sweaty celebration day.

    Warm Up: Some slow count stretching, IW and SSH. Get the blood flowing. Get ready. FracSac and Triple Shift attempted valiantly to correct the Q’s cadence calls, but the Q would have none of that.

    PAX – plank up while the Q explains the day. More griping about why the Q doesn’t have to do the planking. Answer: Because I’m the Q.

    The theme for today: On This Day – May 6th.

    Thing 1: Birthday Burpees. There are a wealth of options for celebrating birthdays on May 6th. Sigmund Freud, Orson Welles, Rudolph Valentino, Willie Mays, Tony Blair, George Clooney. But the PAX got to celebrate with Detroit’s own Bob Seger – turning 78 today.

    Q up the tunes, starting with Hollywood Nights. Bob would serenade us throughout the morning.

    EMOM – 78 burpees. 10 per minute for 7 minutes, finish with 8 on the 8th minute. Go.

    Thing 2: Sports! Head out to the field where a baseball diamond was laid out. 90 feet is a lot farther than it looks on tv. What else happened today? (2 penalty burpees for incorrect guesses from the PAX). 1915 – Babe Ruth hit his first home run, guessed correctly by Heisenberg. We’ll take a home run trot… Bear Crawl the bases, 5 burpees at each base. Go. (100 burpees – done for the day).

    and what else? in 1954, Roger Bannister broke the 4 minute mile barrier. Lets run the bases for 4 minutes, see how far you can get. Catfish led the way – getting about 6.5 laps done in 4 minutes. 1 mile would be about 15 laps…

    Onward to the Rocks!

    Thing 3: TV Shows. Pick a Friend (i.e., a partner) — 19 years ago was the last showing of “Friends”. 66 years ago was the last showing of “I Love Lucy”. So for today, Dora was renamed Lucy. 100 lunges, 150 merkins, 200 BBSU. PAX 2 timer – 5 each of overhead press, curl, row, and bench press. Go… (took a bit longer than expected – so we called it when Catfish and Heisenberg hit the finish line.

    Thing 4: Launches! 2002 – SpaceX. 1998 – iMac. We’ll Launch our Rocks. From one tree line – launch the rock, lunge walk to it. Rinse and repeat to the far tree line and back.

    Thing 4a: Failure to Launch – 1934, the Hindenberg. A real Quad Pleaser – 5 sets of 5 reps of Peoples Chair for 5 count followed by squat jump returning right back to peoples chair.

    Return the rocks, and back to the flag.

    COT: Several prayer requests offered. Thanks, Heisenberg for sharing with the PAX and letting us pray with and for you. And for all PAX in NOLA and elsewhere – lets them find comfort, strength and perseverence – through each other, through their faith, through us.

    Great Coffee, especially watching the storm roll through!

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • Nickel and Dime – from Rudy

    No Q at the Mothership as of 6:25am, so YHC steps in (to avoid having Frac or Heisenberg grab it and turn it into a burpeefest). Needing a moment to think, YHC instructed 8 PAX to plank. PAX responded with mumbling and chatter about how disappointed they were in the workout. And even more grumbling when we arose from the plank for Abe Vigodas and Windmills. PAX wanted more.

    YHC would do his best to deliver for them.

    Mosey over to the F3 fountain to grab a rock. Triple Shift complained that the rocks weren’t big enough, so he scurried away. YHC thought maybe he was heading home (and leaving E Major behind), but no – he returned with his trusty sandbag. Meanwhile, the rest of us got busy with a “keep dem rocks up”. Shoulder Press, Curl, Row. 10x/8x/6x/4x/5x. Catfish’s boulder certainly outweighed mine.

    Now time to get some mileage on the books, so bring the rocks back to the Great Lawn for the Nickel and Dime. Laps around the Great Lawn. Over yonder at the half-way point, 10 BBSU. Back home at the starting point, 5 Man Makers with your rocks. Each lap is about a quarter mile. Go. Got in 8 laps, 2 miles in the bank for RCR. Return the rocks, and then back to the Great Lawn for some Mary and 1 last lap, bringing the total mileage to 2.9 (or 3.1 on Heisenberg’s watch).

    NMM: Suicide took the life of the father of one of my daughter’s med school friends – a man who, on the surface, appeared to have everything in order as part of a successful life. What a reminder for all of us – we can’t know the battles that someone near us may be facing. We can (and must) be ready to be there for people, and do what we can to look for signs and support people. And SPECIFICALLY FOR ALL OF YOU WHO HAVE READ THIS FAR: YOUR BROTHERS AROUND YOU IN THE COT ARE THERE FOR YOU. USE US. RELY ON US. WE HAVE YOUR BACK IF YOU WILL LET US IN.

  • 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!