F3 New Orleans

Tag: Triple Shift

  • 11 is the Devil’s Favorite Number – from Bolt

    As 5:30 struck and there’s no Bogey, YHC grabbed the opportunity to lead the workout he thought was supposed to b his until checking the Q sheet the night before.

    Warmorama of the usual stuff followed by a mosey to the rock pike where PAX were instructed to grab a rock they could curl and tricep press. Make our way to the parking area for an easy plan with challenging execution, 11s: 8 count full body rock work (squat, curl, overhead press, tricep press then reverse) on one end followed by a 25 yd. bear crawl with burpees at the end and a mosey return. With the lack of mumblechatter and plenty of grunting from Triple, YHC can assume the PAX were treated to a solid beatdown worthy of El Diablo and discovers that 11 is, in fact, the devil’s favorite number. COT

  • The Q Kicked his own BUTT. – from Mambi

    Warmups:

    SSH
    Abe vagodas
    Grass grabbers
    Hill Billy’s
    Peter Parker’s
    Parker Peter
    Mountain climbers
    Arm circles
    Self-love
    The Thang

    Thang 1:

    Mossy to museum
    Dora
    100 Durkins
    200 step ups
    300 dips
    Bunny hop to the top of noma

    Thang 2:

    Circle up for Mary
    20 x LBC
    20 x dying cockroach
    4 minutes blank

    Thang 3:

    Mosey to the backside of Noma

    Wall chair
    Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.

    Sogo – 25 4 count Merkins
    Macgyver 25 air squats
    Triple Shift 15 burpee’s
    Mahatma 15 4-count gas pumper
    Surge 30 lunges
    Lt. Dan 5 wall Merkins

    Mosey back to the flag for more Mary
    Vagabond 40 hello dolly’s arms up
    Catfish 20 something crazy can’t remember but they sucked.

    C.O.T.

    Announcements
    Prayer

    Coffee at Café Navarro

  • Charmin’s VQ – Building Boulder Men – from Charmin

    Rock City Workout 8/22

    Abe-Slow-goadas x 15
    Side straddle hops x 20
    Arm Circles
    Forwards x 20
    Backwards x 20
    T-Claps x 15
    Morracan Night Clubs x 15

    Mosey to Rock Pile

    Teams of two pick 1 light to medium rock
    One person does curls
    Other person does calf raises x 20 for time
    Then Triceps lifts behind the head
    Calf raises x 20 for time

    Two sets of that

    Mosey to side field

    YHC describes The thang:

    First person throws rock.
    Second person jogs/runs to rock, throws it farther, then jogs/runs back
    Meanwhile first person is doing the exercise

    100 Merkins
    200 LBC’s
    300 squats

    Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.

    Once we were done we did 10 overhead presses alternating people back to the rock pile

    6-ish minutes of mary at the end.
    10 Frog mans
    26 J-lo’s
    10 hammers
    10 penguins

    Lunges back to the flag

    Name o Rama and COT

  • Rocky Top – from Vagabond

    Warmup mid football field then onward to rock pile and then to hill where pax did 11s back and forth from bottom to top: not sure what you call it but squat down to pick up rock on ground and hand clean it above head, then back on the ground again (1 rep) and then bear crawl to top of hill and other exercise was bob-n-weave. After 11s bear crawl to other side of hill pushing rock. Death marched to gym with rocks. Circled up for pax choice rock exercise while rotating counter clockwise to use each others’ rocks. Return to rock pile and flag for COT.