F3 New Orleans

Tag: Triple Shift

  • Ultimate Mutilation (Mothership 2023-05-28) – from Catfish

    Conditions – Clear, 75-ish degrees F

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 10 (in cadence)
    Hip Circles (counterclockwise) x 10 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    SSH x 30 (in cadence)
    Peter Parker x 20 (in cadence)
    Plan Jacks x 20 (in cadence)
    8-Counts x 10 (in cadence)

    Moseyed over to the Great Lawn for a round of the motivator (deconstructed SSH counting down from 10), then split into two teams for 10-ish minutes of ultimate frisbee.

    Lined up into two lines for a frisbee-equipped Indian run – person sprinting would run ahead by 10-15 yards, person in front would throw frisbee. Catch = no penalty. Drop = 3 burpees for ALL PAX. Did this all the way to Stonehenge.

    At Stonehenge, did a round of Jack Webbs, starting from 1-5 merkins, then incremented by 5 to 10 and 15. Back on feet for a round of the Mutilator (Al Gore countdown, Squats, Jump Squats), counting down from 10.

    Continued the mosey to the museum steps for Deep Sea Divers (downward plank going down the steps, starting at the top, hip slappers, taking a step down after each round until the bottom).

    Moved over to the field for some balance-y stuff:

    Left knee hold (right leg down) – 60 seconds
    Right knee hold (left leg down) – 60 seconds
    Left knee front extension x 15 (In cadence)
    Right knee front extension x 15 (In cadence)
    Left knee side extension x 15 (In cadence)
    Right knee side extension x 15 (In cadence)
    Left knee back extension x 15 (In cadence)
    Right knee back extension x 15 (In cadence)

    Frisbee Indian run back to Great Lawn for another 5-10 minutes of ultimate frisbee for the finish. Back to flag for COT, coffee afterwards @ PJ’s.

  • Knees, Toes, Sprinting, and S&M – from Bolt

    Tuesdays have become quite the mixed bag of options and this week we had knees over toes, interval sprinting and stretch and mobility with a DR visitor, Buzz Kill, from Pearland, TX choosing S&M

  • Birthday Q with no Plans – from Pillsbury

    It was a not so humid morning with a tad breeze. I woke up later than expected, but arrived at the AO at 5:10am. I made my rounds to locate spots for our unplanned work out and hoped that I could come up with something worth it that could challenge everyone.

    At 5:30 I announced I was the Q explained I was not a professional! No feet in mouth this time.

    Some of us mosey over to the football for warm ups the rest hit the track for knees over toes

    Warm o Rama

    30 side straddle hops
    30 lbc’s
    30 grass crabbers
    20 mountain climbers
    20 Abe Vigoda
    20 forward arm circles
    20 reverse arm circles
    20 over head claps

    Mosey over to rock pile and pick a medium rock. Since it’s Monday and that means ROCK CITY, all of the following dealt with rocks.

    5 stations each
    advancement you added another 10 reps each station, which ended in total 150 reps. Sounded better in my head than actually trying to do them. Made adjustments to 5 instead of 10.

    150 overhead press
    150 curls
    150 rolls
    150 chest press
    150 big boy sit-up without rock

    Mosy back to rock pile and walk backwards to home base. Hopefully everyone received a well balanced workout this AM!

    #WeddingPlanner #TripleShift #Scantron
    #Tenderlion #Rougarou #Hokie #Charmin #KennaBrah #Bolt #HandGrenada #Mayhem #PVC #PoolBoy #Vagabond #Boo-Boo #Pillsbury

  • Im Prompt 2 – from Vagabond

    10 burpees x5
    BLIMPS
    More burpees and bench work
    Mary

  • The Gap and the Gain – from Triple Shift

    Date: May 15th, 2023
    Location: Rock City
    Weather: 71 % humidity and 75 degrees

    With all the ChatGPT generated backblasts hitting Slack, I wanted to go old school and work on my memory, thinking and writing skills. With Fracsac out of town, he asked me to pick up his Q and I gladly said ‘yes’. My goal for this year is to hit 250 workouts and Q at least 2 times a month. Needless to say, I’m missing the mark. Which leads me to the title of my backblast. I’ll explain at the end.

    Warm-Up: It’s 5:30am, I give the disclaimer and the five core principles. We headed to the rockpile and then out to the football field. Circle up on me and I give instructions that this will be a slow cadence session to focus on the ‘TUT’ or time under tension principle. We start off with 10 – 6 count man makers with the rock. Looking back, I should have made it a 8 count man maker. Next up is 15 – Low Slow Squats, 30 SSH, 10 Peter Parkers (LSC – Low Slow Cadence), 10 Shoulder Taps – LSC, 10 Parker Peters – LSC and finally 10 Floyd Mayweathers – LSC.
    The Thang: Because partner workouts always push us, I start off with Catch Me If You Can around the 400-meter track. Partner 1 runs backwards, and Partner 2 drops and does three burpees and sprints to partner 1 and tags him. They flip flop their exercises until they complete one lap. Plank up for the 6 or pick them up.
    The Thang 2: Partner workout on the football field. Partner one bear crawls out and partner 2 does 5 goblets squats with the rock then runs to tag partner 1. They flip flop the exercises until they get to the other goal line. To get back, partner 1 lunge walks and partner 2 does 10 overhead presses then runs to tag partner 1. They flip flop their exercises until they get back to the original goal line.
    With a little time left, I incorporated a modified Jack Webb with the rock. One hand release merkin with 2 overhead presses with the rock. We work our way up to 5 hand release merkins and 10 overhead presses. Back to the rock pile and just enough time for some Mary in a low slow cadence. 15 Big Boy Sit-ups, 10 Flutter Kicks, 10 Dying Cockroaches, 10 get ups (lie on the ground and get up without using your hands or arms then lay back down). Horses to the barn with Disclaimer as the winner…for now.
    Countoff, Namerama, and COT: Prayed for the men with friends that are ill and the ones that are suffering with loss.
    NMM – I shared some of the insights that I gained from reading the book “The Gap and the Gain”. I for one was always looking to accomplish a goal and when I reached that goal, it never brought lasting happiness. And on the many occasions where I missed my self-imposed goal, I thought of myself as ‘less than’, a failure, not good enough or not worthy. That’s called the Gap. The space between where we want to be and where we are. Simply put, a mindset stuck in the Gap is never a good place. In contrast, the gain is the area where we came from. Your starting line, your starting weight, your starting fitness level, your starting financial situation, etc. Comparison with others breeds discontent. Comparison with where you started breeds hope and contentment.
    Godliness with contentment is great gain – Apostle Paul

    Conclusion: The F3 NOLA workout at Rock City was an incredible experience that pushed us beyond our limits and strengthened our bonds of brotherhood. The combination of challenging exercises, beautiful surroundings, and the unwavering support of our fellow PAX created a memorable and uplifting morning. We left Rock City feeling accomplished, energized, and ready to take on any challenge. (This paragraph is ChatGPT)

  • Runners, Ruckers, and a Hokie – from Charmin

    The title says it all.

  • Some Ran, some rucked, some did knees over toes – from Hokie

    Yep… runners ran

    Ruckers rucked … starting late and then finishing late

    Others explored Knees over toes training

  • No Knees Over Toes Tabata – from Scantron

    Started off with a brief backwards walk around the south end of the track to the parking lot behind the bleachers. Did a short warmup and then mosied over to the small levee behind the admin building.

    We did some up and backs over the levee, with each run ending in some derkins (10, 8, 6, 4, 2).

    That was followed by a Tabata with some complaints about not having a rock.

    6 exercises
    8 rounds of 30 seconds work/10 seconds rest

    Catalina Wine Mixer (complaints lessened after round 3)
    Calf Raises (complaints increased and Bogey tried to calf raise to the beat)
    Forward and Backward Arm Circles, Seal Claps, Overhead Claps (complaints decreased)
    Squats
    Flutter kicks
    Side to Sides up the levee and back (no more complaints)

    This was all accompanied by the following playlist, that when done right, ends with The Final Countdown finishing you out right at 45 mins.

  • Spin the Bottle for Burpees – from Fracsac

    5 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with a couple rounds of 15 to 1.
    15 SSH and 1 burpee
    15 squats and 1 burpee

    Today is National Travel and Tourism Day. So we toured the Big lake with the Suck at the flowers followed by Step ups and dips at the boardwalk.

    Moved back to the field for spin the bottle. Cones set up on each end about 100 feet apart. 2 balls and a bottle in the middle. All stand around the bottle while 1 pax spins. Who it lands on has to grab a ball and throw it at a pax. If the bottle is between two pax, each grab a ball. All other pax run in the direction of a goal. If hit, 3 burpees for runners. If miss, 3 burpees for throwers.
    Finish with Sunday mornings and COT

    NMM

    Apparently May 7 is the birthday of New Orleans. Now you know.

    Midway through spin the bottle, YHC gave a pass to burpees for the pax that could say the full name of the inventor of the burpee. YHC was disappointed that nobody knew who he was. 10 burpees OYO.

    The 15 to 1 was to recognize the winner of the Kentucky Derby, Mage, that pulled it off with 15 to 1 odds. Maybe Mage was behind the 7 deaths last week?!?!

    SYITG

  • 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!