F3 New Orleans

Tag: Triple Shift

  • All together now! – from Kenna Brah

    Mosey to the Rock Pile
    Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
    Imperial Walkers
    Toy Soldiers
    Surprise!! – 5 Burpees OYO
    Arm Circles F/B
    Surprise!! – 5 Burpees OYO

    Pick out a rock circle with Me

    PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
    5 Curls
    5 OHP
    5 Sumo Sq
    The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
    Toes on Rocks – 10 Merkins facing out from circle
    Brief conversation of being prepared for the unexpected.
    Next Thang –
    Like above but with:
    10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
    10 Calf Raise
    10 Lunges L/R ( 5 a leg )
    Called it quits at 6 sets
    Return Rocks
    and did some Jane Fondaesqe leg work. Hurry back to COT

  • King T.U.T. – from Triple Shift

    In 1977, the King Tut exhibit was held at NOMA and was the inspiration for today’s workout. No, we didn’t walk like an Egyptian, perform a camel crawl, or did the mummy move. TUT for today means Time Under Tension (think low and slow) which is the most efficient way you create hypertrophy of muscle, i.e. “Get Swole!”

    Warmup – Squats, Merkins, Lunges, Peter Parkers, Shoulder Taps, Parker Peters, and Imperial Walkers (crowd pleaser). Everything was done IC but it was a slow 3 count hold for each movement rather than the standard IC count.

    The Thang – Everyone pick up a coupon for each hand (kettlebells and sandbags) and head to the Foundry.

    Once we arrive we at the foundry, do three rounds (2:30 min each) of flexed arm hang to failure, 10 no cheat merkins and 15 goblet squats.

    Head back to the flag and we perform one Sunday morning.

    Close out with COT and prayers for peace for Jerusalem and for Charmin as he honors the one yr. anniversary of his dad’s passing.

  • Before and After – from Charmin

    Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.

    KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.

    Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.

    Ended with prayers for family and in thanksgiving for healing.

  • Casino games – from Fracsac

    8 pax showed up and got stronger at the Mothership. Here’s what went down:

    Mosey to the peristyle for a warmup consisting of regular stuff.

    Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.

    Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.

    Ring of Fire with squats and ‘mericans

    Finish off with 21s doing LBCs and jump squats.

    CoT

    Coffeteria

    SYITG

  • Dora on the Rocks again – from Kenna Brah

    Warm (In Cadence, except when it isn’t)
    Fwd Arm Circles 20x
    5 Merkins
    Rev Arm Circles 20x
    5 Burpees
    Seal Claps 20 X
    Mtn Man Poopers 10 X
    Imperial Walkers 10x

    Mosey with Rocks to Parking Lot
    Dora – Timer – One Pax runs to Lit Light pole and back, after each set , then advance to next tree
    100 Curls
    100 Rows
    100 OHP
    100 Chest Press

    Semi Coordinated Side Shuffle R/L

    Do a little F3 Lingo talk on Accelerating and measuring against a standard
    Perform 40 hand release merkins within 2 Min is one standard

    One more Dora Rd
    100 BB Situp – Timer is 25 4 CT Flutter Kick with Rock.

    Mosey back to rock pile-
    Ring of fire with Shoulder Taps
    All Gore for way too long, sprint back to “flag”

  • Sua Sponte – from Charmin

    Pax were encouraged to pick their own path, with a reminder that we need to have a count off and disclaimer before and after the workout.

  • KnOTters all around – from Charmin

    In a rare occurrence, there were no runners. YHC was planning on walking around the park, however when all the HIM’s started their backwards trot, YHC decided a day of Knees Over Toes wouldn’t be the worst thing. Tenderloin showed up early and was speeding around the track already at 5:30. That being said, after 45 minutes (or so) we returned to the Shovel Flag and ended in a COT where we prayed for those intentions spoken and unspoken.

  • Block City – from Mahatma

    Beautiful Morning in Metry
    YHC arrived 5 minutes early and decided to review an article and got side tracked, looking up it had just turned 5:30. With haste YHC jumped out the truck, grabbed 2 blocks from the back and headed to the cage. The Knots crew was already peeling off, and 6 pax awaited…..after a quick disclaimer (while tying shoes) we headed to the field.

    Warm Up variation of count:
    Windmills
    Good Morning Stretch
    Burpees
    SSH
    Mnt Climbers
    Peter Parker Peter

    Head to bleachers – Merkin climb up X 2 then transition to bleacher snake run 3 burpees at the gym end then work our way back 3 burpees on the other.

    Push up ladder with block crucible to finish, rinse and repeat

    Bear Crawl at 5 yard increments from goal line to the 50, then 25 merkins
    Mosey to the other end of the field – then mosey from goal line to the 30 – perform 10 Carolina Drydocks – bearcrawl to the other 30 – 10 more Carolina Drydocks sprint to the goaline.

    Somewhere we did Indian Runs with reverse block pass.

    Then block slide

    Finished with circle of block – curls and tricep extensions

    A little Mary mixed in. Back to the cage with 2 minutes unused – we filled it with 5 Burpees and some gas pumpers

    COT – Be a Good Samaritan

  • Trading places. – from Charmin

    YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.

    When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.

    Ended with a COT where we prayed for those suffering.

  • Saders Beat Jesuit 15-3 … Rummel beat John Curtis in Overtime – from Hokie

    October 7th 7 of Diamonds

    Temperature in the 60’s greeted one FNG (Cabin Boy) , one down range (Face Plant from F3 Orlando) poster and 8 NOLA Pax

    After brief disclaimer we moseyed to Peristyle for warmups of

    15 SSH
    3 burpees
    27 hillbillies … the rumbles from Pax were heard “insinuating” to FNG the Q forgot to utilize voice inflection to stop at 20 or 25 and thus inflected to stop at 27

    Mosey to benches for
    21 four count step ups

    After YHC instructed Pax to report to 1st corner shelter of great lawn, the Q “educated said Pax” the validity of the 15-3 and 27-21 counts honoring the Two football big games last night

    BM beat Jesuit 15-3

    Rummel beat Curtis 27-21 in overtime

    The Thang …
    7 of diamonds with 4 corners of great lawn

    Mode of transportation between corners

    Mosey long right side of great lawn
    Lunge short side by Storyland
    Backwards mosey long side by City Putt
    Backwards lunge short side by peristyle

    Step ups at benches waiting on 6 to finish each round so we all would start & finish each round together

    Round 1 – 7 Burpees in each corner

    Round 2 – 14 HR Honest Shoulder Tap Merkins each corner

    Round 3 – 21 four count Star Toe Taps each corner

    Round 4 – in honor of Jesuit’s 3 points 28 three move honest big boys with left leg to chest, right leg to chest and then big Boi sit up

    Mosey back to flag for COT

    Thanks for allowing YHC the opportunity to Q

    Hokie
    Cabin Boy (FNG- lives in Pensacola)
    Face Plant (F3 Orlando)

    Bogey
    Catfish
    FracSac
    Heisenberg
    Thighs
    Tool
    Triple Shift