F3 New Orleans

Tag: E Major – TripleShift 2.0

  • F3 NOLA 1776 Patriot Games – from Hokie

    July 1776…. There are on average 1776 strides in a mile

    Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10

    The Thang
    1 mile run, then 100 of each of the following;

    Merkins
    Overhead claps
    LBCs
    Dips
    Moroccan Night Clubs
    Leg Scissors
    Step ups
    Squats
    American Hammers
    Mountain Climbers
    Shoulder Taps
    Plank Jacks
    High Knees
    Lunges
    SSH
    Superman with Lat pull downs
    Big Boi Sit ups

    IF anyone got through that in the 56 minutes

    They would have continued with 100 yard bear crawl & 76 burpees

    We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)

  • Co-Q: Silver Hair & Bama Boi – from Vagabond

    Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show

    Entire beat down on great lawn

    Typical warmup routine 10 mins

    3 Man Tag Team (runner was timer)
    -end field: burpees Pax 1
    -bear crawl zone/run Pax 2
    -end field: prisoner kneel Pax 3
    -run/bear crawl zone

    Merkin suicides x10 palm trees

    Pax Choice 100 of something
    -100 sit-ups
    -100 shoulder taps

    Ring of Fire
    -Al Gore
    -Bonnie Blair

    Bear crawl tag – 3 rounds (I think)

    10 burpees + 10 8Counts

    COT

  • Renaissance Heavy Jam Fest – from Vagabond

    Warmup SSH, mtn climber, arm circles, etc

    Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees

    1: low slow squats
    2: shoulder taps
    3: incline wife pleaser
    4: bob and weave
    5: alternating toe taps
    6: LBCs
    7: imperial squat walkers

    5 burpees

    5 min of Sunday Mornings

    4 mins of Mary to Zydeco

    COT

  • Triple Shift Birthday Q – 54 & 100 – from Triple Shift

    I’ve circled the Sun for 53 years and now I am entering my 54th year. With the passage of time, I can’t help but contemplate my life and how blessed I am to have a wonderful wife of 25 years and five (5) fantastic children! How did I get here? Well, I could answer that in so many ways but for today, I want to honor and recognize my dad who would have been 100 this year if he were still alive. With that in mind, I gave the disclaimer and did a very untraditional run for The Uptowner.

    WARMUP
    I gave the instruction to the PAX that we are running the one (1) mile Pontiff loop and that when we would encounter another person, we would greet them with a hearty “Merry Christmas.” If that person responded back with a “Merry Christmas” we would then perform five (5) burpees and four (4) big boy sit ups. If, however, they responded with anything else, we would perform ten (10) burpees and eight (8) big boy sit ups. Groans and protests ensued from Rev Sox….which validated my decision. During our run, we only encountered one guy walking a dog and he had his ear buds on and never responded at all when we all said, “Merry Christmas.”

    THE THANG
    When we arrived back where we started, we headed out to the football field, and I had the pax line up on the goal line for a tribute to my dad (who would have been 100) and to my birthday (54). For the exercise, we would bear crawl 100 yards and for every five (5) hand touches, we would get up and then perform four (4) forward lunges and then repeat until we reached the other goal line. After we reached the far goal line, I modified the exercise heading back. We would bear crawl 100 yards again but for every five (5) touches with the right hand, we would then perform four (4) burpees. Repeat that sequence until we reached the original goal line. That was a real crowd pleaser!

    With time running out, we partnered up and did B.L.I.M.P.S. around the track. Pax 1 and Pax 2 would run in a opposite direction around the track and when they met up, they would perform 5 burpees. After they performed their exercise, they would take off in the opposite direction and then perform the next exercise of 10 lunges (2 is 1) and so on until we finished with the thirty (30) squats.

    COUNTOFF, NAMERAMA, AND COT
    So very thankful for E Major (my 2.2) and the seven (7) other PAX members coming out to celebrate my birthday! Getting older is a natural condition but getting better takes intentionality, endurance, consistency and accountability. With that, may you experience a peace filled Christmas season and a blessed New Year as we continue to accelerate together throughout 2022!

  • Baywatch and his annoying bearcrawls…ugh – from Baywatch

    13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:

    1. Arm circles F/B 15 IC
    2. SSH 30 IC
    3. Monkey Merkins 15 IC
    4. Imperial Walkers 20 IC
    5. Hillbillies 20 IC
    6. Peter Parkers 15 IC
    7. Parker Peters 15 IC

    Next came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:

    1st corner: Dying Cockroaches 25 IC
    Run to next corner
    2nd corner: 25 leg raises IC
    Bear crawl to next corner
    3rd corner: 25 flutter kicks IC
    Run to next corner
    4th corner: 25 LBCs IC
    Bear crawl back to start…oh what fun!

    Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.

    Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.

  • Go West–ward Ho, Young Man – from Bolt

    Among a sea of bucket trucks 5 F3 pax welcomed FNG, Flav-A-flav, in true NOLA style with representation from Uptown, Lakeview, KennA, and the Ridge

    Warmup IC: SSH (32), Abe SLOWgodas, arm circles forward/back, tclaps, overhead claps, self love (all 20x); Toy soldiers, (15x)

    The thang—DORA: merkins, squats, plank jump (bear crawl out/crab walk back for switch)

    What’s the reward for finishing DORA, waiting on the six you ask: plank and wait?SSH? Recover? NONSENSE! Take a 20 count and let the deca die of pain dictate your fate. YHC was the six so I’m unable to chronicle the exact exercise sequences of the almighty die and I can confirm there were considerable muffled groans and calls for re-rolls due to the same misery coming up twice and probably some numeric modifications. I’ll consult with the deca die to confirm.

    Finish with Mary: dying cockroaches, LBCs, penguins on YHC’s count which was basically following versus of Zac Brown’s “Toes” rather than an actual number and I’m unsure the Pax caught on although I knew they knew something was up when their rep count kept jumping up by doubles, triples, tens, etc. Close out with stretching for those of us getting back into the swing post-pandurrication and coming off injuries. Close out with COT…until next time.

  • Its all Fun and Games until… – from Rudy

    Its all Fun and Games until… it stays fun and games?

    Today marks the 3rd annual Yippee Bag appearance at Mothership. Specially designed to bring a new round of fun and games, just for War Eagle – who, alas, chose to tend to his flock instead. Priorities, good sir!

    But 8 PAX (great to see 2 2.0s with us – E Major and Copy/Paste!) gathered around the flag in the steamy gloom for a disclaimer, and brief description of the Yippee Bag. Catfish needed no explanation, diving right in for a quick “10 Burpees for the Q” card. Fortunately, he graciously split this opening salvo with the Q.

    Then we were offto the shade of some big oaks over by the fountain area, where we started with a quick warmup – while waiting for RevIt to drag himself out of his car and arrive. Windmills, SSH, IW, etc..

    Then: go into the thorny morass where Vagabond has carefully hidden the world’s most dense rocks. They may look like styrofoam, but they are definitely *NOT*. Grab one and bring it back to the tree. BUT WAIT. “20 Merkins for the Q”. So YHC knocks out 20, while everyone else loiters and watches.

    OK, now with the rocks: 10 Overhead at the first oak, 10 Curls at the second oak, 10 Rows at the last oak. Mosey back to the beginning, repeat with 9. then 8. etc. OYO. Go. Worked up quite a sweat with several trips to the Yippee Bag (Dips, a Bear Crawl route, more Merkins and Burpees for the PAX). Mall Cop dove in and pulled out the “You v Q SPrint card”. And YHC kept up his 3 year losing streak with that card. Nice Run MC!

    Kept this up until Catfish had finished, and the rest of us called it off then. We’ve got more things to do. Return the rocks, then lets head to the Great Lawn.

    But not before Triple pulls (again) a “10 Burpees for the Q” card. He showed less grace than Catfish, as he did NOT offer to split the card.

    In the parking lot (couldn’t use the Great Lawn this am…), we lined up for 11s. Derkins on the curb, and Squat Jumps on the far cross walk. Go.

    The Yippee Bag then produced its first “Game Time”! I’ll call this one “Cups”. 3 Teams of 3. Red and White cups placed in the middle of the parking lot. 2 teams take their spot, one at each end of the parking lot. The timer is Team #3 running a lap around the lot. The Game: Get more of your opponents cups back to your side. Basically – just keep sprinting back and forth taking and stealing cups. Only rule is you can only carry one cup at a time. That rule seemed to be broken repeatedly. E Major took advantage of loop holes in the rules to block and smack cups from the Qs hands. Well Played. Repeat 3 times, so everyone got a chance to run as a timer.

    Back to 11s.

    “Game Time” drawn again (YHC had stuffed more Game Time cards into the Yippee Bag for the 2nd half of the workout).

    Crab Walk Red Light/Green Light. YHC was the game master. calling out Red Light/Green Light while the PAX crab walked across the lot. Despite his best efforts, YHC could not catch Belloq moving, as Belloq flew across the lot for the victory. Professor Smiley seemed to just enjoy holding his crab walk position at the starting line.

    Back to 11s. A quick “You vs Pax 8 8CBB” pitted Catfish against Belloq.
    Back to 11s. “BB Sit Ups til the Q can’t” drawn. Go. Q got to 35. Gotta get better at this.

    GAME TIME. Duck Duck Goose. Lunch Walking “It” tagging Al Gore-ing PAX around the circle. YHC once again illustrated just how slow he was. But YHC tricked Copy / Paste to ensure he could get one victory lap!

    Then back to the flag for some last minute Mary.

    Then circle up for COT – several prayers for health, guidance and wisdom in coping with the ongoing challenges that Covid brings, both with respect to Health and with respect to proceeding with returns to normalcy for us and our children.

    Thanks for letting me lead!

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.