F3 New Orleans

Tag: Triple Shift

  • The Rudy Special – from Rudy

    Alas, YHC forgot to check the schedule – until 515 as I got into the car to head to RockCity. “Who’s the Q?” Oh, I was. Shoot. No time to build out something for the day (Dora 321 for 3/21? Celebration of ND bball victory over Bama – at least we beat the SEC in something!) Instead, I guess it’ll be the usual…

    Heading over the tracks, YHC was a wee bit surprised to look up to his right and see the bright BRIGHT lights of the train that looked to be ALMOST RIGHT ON TOP OF HIM. Only then did the red lights start flashing and the arms descending. I guess the train was a bit further away than it appeared, but not by much. Safely on the right side of the tracks, YHC joined Bogey at the flag.

    Tick tick.

    YHC and Bogey. Bogey and YHC.

    Tick tick.

    5:30: a PAX of 2 moseyed off to the rock pile while the train continued to rumble along the tracks. Circle up! (Line up? 2 Dots up?) Anyway, lets start warming up. Train finishes rumbling by and 3 more PAX trickle in. Welcome HG, Marlin, Pai Gow. Now that we have a full crew, we can get started.

    Grab a rock and mosey to the field.

    Hand Grenada senses Rudy’s lack of originality and calls out the exercise long before we get settled. Yup, 11s. Burpees on one side, BBSU on the other. 10 Overheads with the rock when we pass it one way, 10 curls when we pass it the other way. Go. Bogey proceeds to smoke the field, and is rewarded with the opportunity to add 11 burpees to his total.

    Head over to the Gym Stairways for a bit of mountaineering. Bear Crawl, Crab Walk, Crawl Bear, Walk Crab – up the stairs, 5 merkins, mosey back down. Rinse and repeat. Some PAX grumbling about “waaaah.. Too much shoulders”.

    Return the rocks, circle up for 2 rounds of mary including sloooow wife pleasers. Then back to the flag, where we were joined by Triple Shift and Tenderloin – who continues to push forward and shed those pounds!!!

    COT. Happy almost bday Marlin, turning RespectRespect on Tuesday! Finish up with our prayer (thanksgiving, generosity, and endurance).

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • Gambling for Gains – from Baywatch

    It was a glorious Sunday morning in City Park where 6 PAX gathered for a Vegas style game of chance with no fear of returning home broke (at least not monetarily). Tripleshift was so enthused he showed up one hour early! Apparently trying to outsmart your smart phone regarding daylight savings time is not such a smart idea.

    With the clock striking 0630, we gathered on the museum steps for the warmup.

    Imperial Walkers 20x
    Mountain Climbers 15x
    Arm Circles F/B 15x
    Shoulder Taps 20x
    Abe Vagodas 10x
    Self Love OWN

    The Thang

    YHM came with a plan…a roll of the dice to decide our fate. A list of 12 exercises were written out on poster board. Each PAX took turns rolling the dice to see which one we would perform. After each exercise, we ran a lap around the museum and rolled again.

    1. 8 Count Body Builders – 15x
    2. Burpees – 25x
    3. Merkins – 35x
    4. Decline Merkins – 20x
    5. Lunges – 30x
    6. Dips – 40x
    7. Box Jumps – 20x
    8. Crab Walk – Around inside fountain
    9. Bear Crawl – Around outer fountain curb
    10. Squats – 50x
    11. Step Ups – 100x
    12. Deep Sea Divers – 3 merkins per step

    Now, I know what you are thinking. And, yes, I admit there is a flaw in the list. 1 through 12?? How can you roll a 1? Well, you can’t as it turns out. As I told the PAX, I’m a lawyer not an accountant. However, like a good husband, I placed most of the blame on my M because she’s a doctor and allegedly smarter than me, but she didn’t catch this error either. Nonetheless, the great and mighty Vagabond did manage to roll a 1 by just rolling one dice so we were able to do some 8-count body builders after all. After getting through 6 rounds or so the clock was winding down.

    So, we moseyed to the rear of the museum for 5 rounds of Sunday Mornings and then finished it out with a COT back at the flag.

  • Murph Training II with a Triple Double – from Hokie

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    5 pull up
    10 push ups
    15 squats
    REST for remainder of two minutes

    Round 6
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 7-12
    Rinse & Repeat

    Rounds 13-18
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    Thanks to Mahatma for bringing the tunes!

    Thanks to Triple for a DOUBLE FNG Day!!!

    Welcome Dr. Doolittle (Daniel Lagarde 37)and Cintas (Mike Reynolds 61)

  • The Mental Battle – from Hokie

    Thank you Bogey
    Boo Boo
    Hokie
    Mahatma
    Pillsbury
    PVC
    Rougarou
    Tenderloin
    Triple
    War Eagle

    For joining me as we focus on The Mental Battle

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.

    Burpees x 10 – Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled. After all three sets are complete, if you have time repeat sets until time is up.

    Round 1 – bear crawl timer

    50,000,000 adult Americans experienced mental illness in 2021

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 – Run backwards across field timer

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Stars each leg (2 is 1)
    160 burpees

    Round 3 As a group

    65% of employees find it hard to concentrate at work due the environment at work.

    Over 60% of youth with mental illness do not receive treatment.

    Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

    130 LBCs
    120 Box Cutters
    120 Flutters

    I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.

    Again, please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

  • I will Rock Q – from Kenna Brah

    March 14 2022 Rock City
    15x Wanm up
    Arm Circles front/back
    Standing Twists l/r
    Imperial Walkers
    Tin Soldiers

    To the Rocks, to the field
    RND 1
    15x each
    Pullovers
    Chest Press
    ON KNEES- OHP
    ON KNEES – CURLS
    From KNEES Single Leg Up
    Run around goal post repeat for 3x

    RND 2
    From KNEES Single Leg Up ROWS
    DeadLift
    Front Raise
    Tricep Extension
    Run around goal post repeat for 3x

    7 min of Mary with ROCK
    Back to flag –
    COT – OUT!

  • Cool Cardio at the Mothership – from Fracsac

    YHC took the Q at the Mothership knowing it was going to be a cold and miserable morning.
    With a brief disclaimer given, 6 pax headed to the peristyle. Bogey, Catfish, Triple Shift, PVC and YHC circled up for the Warmup.

    SSH, GG, and Hillbilly’s followed by a mosey to the Storyland entrance. Finished with some arm circles with Moroccan Night Club where dancing was enjoyed by all!

    EMOM x 5 With 10 burpees (50)

    The Motivator!

    Stations:
    10 cleans with Sweetness aka 60 lb sandbag(timer)
    Derkins – AMRAP
    Big boi sit ups – AMRAP
    Jump rope – AMRAP
    SSH – AMRAP
    Step ups – AMRAP

    EMOM x 5 With 10 burpees (50 more)

    Mosey to the big lawn for some more fun with sweetness. Pax helped to make this really suck:
    Plank up and pull sandbag thru all pax and back, last pax bear crawls to the end. Rinse and Repeat.

    Embrace the suck: 7 SSH, 7 Merkins, 7 Bobby Hurleys over and over for 3 minutes.

    Finish off with some Mary with a couple rounds of Burpees sprinkled in to hit 120 total.

    Back to flags for COT

    We were warm and far from miserable at the end. Thanks for posting with me.

    There was supposed to be a down range Pax, but not this day.

    SYITG

  • Let the Murph Training Begin … and Happy 4th HIMversary to me – from Hokie

    I am grateful to Bay Watch
    Big Willie
    Cheese steak
    MacGyver
    PVC
    Scooter
    Triple Shift
    Wife pleaser

    For joining me for our 1st The Murph training for this upcoming Memorial Day

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 6-10
    Rinse & Repeat

    Rounds 11-15
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    YHC thanks you all for 4 great years of F3. I love you!

  • Rain, Pain and Gain – from Kenna Brah

    5 PAX Showed up on a gloomy, misty, chilly or my Renaissance vQ.
    Started with Imperial Walkers 20
    Low Slow Squats 15
    Arm Circles of 4 varieties @ 10 each
    Tin Soldiers @ 16

    THANG
    Stacking Exercise – Repeat the previous exercises at each stop along the way, stacking the movements.
    As we mosey around the lake:
    Start with 5 Burpees, Mosey
    ADD to Burpees, 10 Merkins, Mosey
    ADD to the prev ( You get it now) 15 LBCs, Mosey
    ADD 20 Lunge Walks, Mosey
    ADD 25 SSH, Mosey
    ADD 30 Dive Bombers, Mosey
    ADD 35 Freddy Mercury
    Jaunt over to the back of the museum for SUNDAY MORNINGS
    10 AIR PRESS in PEOPLES CHAIR Position
    5 Donkey Kicks, hold last kick , then go into BALLS TO WALL for 1 press or hold 10 sec.
    Did 4-5 rounds
    Mosey to side stairs and up, 5 dips at the railing corner, then to Finish with MARYs