F3 New Orleans

Tag: Triple Shift

  • 8 counts under the singing Oak – from Fracsac

    6 pax at The Renaissance looking to put some work in to improve and get stronger. Weather was perfect with a cool breeze to let the world know that hurricane season was coming to an end.

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical with some bat wings to get the arms ready! Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track with a stop for 8 count Body builders along the way. People’s run to the singing Oak with more 8 count Body builders on site. The singing Oak was making beautiful music today!
    Onto the main event- 11’s

    8 count Body builders and Squats!

    People’s run the rest of the way around the lake with a quick stop on the side NOMA steps for calf raises before finishing off with Sunday mornings in the back.

    COT

    NMM

    -we officially have a new regular at the Renaissance- great to see Surge again!
    -Mall Cop made his debut at the Renaissance….
    -8 count Body builders are the ISI challenge of the month…needed 85 today
    -Coffeteria was awesome as always!

    SYITG

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Back to Burpees by Popular Demand – from Fracsac

    12 pax at The Uptowner looking to put some work in to improve and get stronger. Weather was a bit humid, but cooler awesome weather is on the horizon! Bogey, Hand Grenada, Left Coast, War Eagle, Mahatma, Hokie, Hobbs, Boo Boo, Triple Shift, Fast Tax, Pass Interference (DR from Atlanta) and YHC got after it at 0530 sharp.

    Disclaimer given, then mosey to the well marked and groomed field.

    Warmup was typical with some bat wings to get the arms ready! Yes, Moroccan Night Club dancing happened!

    The Thang

    Shock and Awe!

    5 SSH IC and 10 burpees OYO
    5 SSH IC and 9 burpees OYO
    Yada yada yada….
    5 SSH IC and 3 burpees OYO
    5 SSH IC and 2 burpees OYO
    5 SSH IC and….duh! 10 burpees OYO!

    Mosey to the goal line
    Bear crawl 20 yards at a time, SSH waiting for the six

    Bear crawl to 20 yard line, Catalina Wine Mixers x 10
    Bear crawl to 40 yard line, LBC x 20
    Bear crawl past midfield to 40 yard line, Merkins x 10
    Bear crawl to 20 yard line, some core exercise
    Bear crawl to goal line, 8 count Body builders x 10
    That’s 100 yards of bear crawls, not too shabby!

    Dirty Mac Duece

    We did 4 rounds of 12 reps of a leg, an arm and a core. Ran a full lap between sets on first, modified to half lap on other 3 to ensure we would finish.

    One minute left, so some West Bank Lazy Boyz!

    Mosey back to the flag

    COT

    NMM

    -War Eagle was upset with YHCs lack of burpees recently. This beat down provided resolution.
    -The Uptowner is sort of a non running AO, but that’s just a guideline and is flexible. The pax didn’t mind. Maybe running meant less burpees, so will have to address that next time. Less running, more burpees….
    -Coffeteria was awesome as always.
    -Pass Interference visiting from Atlanta was great, we always enjoy visitors down range!
    Convergence is tomorrow 0630 City Park to celebrate 7 years in Nola!

    SYITG

  • Burnin’ Down the Holy Day House w/ Rings of Fire – from Baywatch

    5 PAX joined yours truly to push themselves on this Sunday morning. The pleasantries were exchanged, disclaimer given, and then we moseyed to the museum steps for a warmup IC:

    SSH 25x
    Arm circles forward/backward 15x
    Grassgrabbers 15x
    Windmills 15x

    With the warmup complete, the fun stuff began. First came the Deep Sea Divers down the museum steps with 1 merkin per step. Then we turned around at the bottom
    and repeated back up to the top. Next we moseyed over to the pond to make one lap with three stops along the way. Rings of fire occurred at each stop with 3 rounds and 10 reps per round.

    Stop 1 was a static Al Gore with jump squats round 1, Mary Janes round 2, and 180 jumps round 3.

    Stop 2 was a static plank with diamond merkins, shoulder taps, and merkins.

    Stop 3 was a static six inches with flutter kicks (2 is 1), dying cockroaches (2 is 1), and box cutters.

    With the lap finished we moseyed to the foundry. 4 stations; 2 rounds; 1 person per station. Pull ups, big boy sit-ups, derkins, and the timer was a run to the track with 5 burpees and return.

    After that we moseyed back to the museum to finish off with Sunday Mornings. This is where Catfish and Tripleshift met the rest of the group to finish off the beat down. Catfish had just completed Week 2 of IPC with an awesome sub 30 minute time.

    Then back to the flag for name-o-rama, announcements, intentions, and a prayer.

  • 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.

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • 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!

  • SLT 2.0 – Summary – from Reluctant Yankee

    This is a no frills backblast summary of our organizational meeting on Tuesday 8/18/21 7pm at the PJS on Magazine St. I am sure if Hawgcycle wrote this – it would be witty and clever but I am neither of those things. I assigned it to the Birdcage AO but this really belongs to ALL AOs.

    The rain tried to keep us away, but we would NOT be deterred. Even non-beatdowns happen rain or shine. During the meeting the PAX enjoyed bourbon produced by a PAX member and beer brewed by a PAX member. Seaman brought his own stuff.

    The PAX – assembled…Tool, Roots, Catfish, Triple Shift, Mahatma-Ice, Cowbell, Fast Tax, Kuch, Seaman, Vagabond, Sandbar, FracSac, Rudy, Rev Sox and Baywatch. We were missing Hawg and Gabby due to RONA, several PAX out of town, several PAX had other obligations.

    Tclaps to Aubry Miller – owner of PJS magazine for reserving the space for us!

    The outline of the meeting was…
    1. The History of SLT 1.0
    -Here I explained how I landed the sweet job of Nantan for the last 7 years-(not really 7 but since we became a region). How Hawgcycle became Weasel Shaker and how Tool, Roots, and Rudy(Comz) ended up becoming part of the SLT 1.0 although we never truly embraced this idea. Instead, we focused on the Starfish and all of us equally stepping up and in when and where needed-along with many other PAX of F3 NOLA over the years. Side Fx, Woz, Amnesty and some other PAX have been part of the “undefined” SLT in the past.

    2. Leadership Roles in F3 Nation (typically)
    Nantan – Q of the Region “the guy”
    Weasel Shaker – Support for Nantan but also the guy that keeps people from weaseling out of things. Q school guru. Finger on the pulse of our region guy.
    1st F Q -Fitness: Checks and makes sure we have site Qs, Q schools, checks to see if all Aos are viable,etc. **This is just the surface but you get the idea
    2nd F Q Fellowship– Mr Party Pants “the glue” CSAUPS, etc
    3rd F Q Faith – Dr Dynamite. This is Qsource, Bible Studies, Shield Locks, Outreach, Service opportunities, etc (This model isn’t compulsory- just what is typically done)
    And Comz.
    NOT part of SLT but part of the regional leadership are the Site/AO Qs.
    Each AO has a site Q – we will start to push for yearly leadership change at each AO.
    Site Q duties are:
    a.) Manage Q schedule for AO, headlocks Qs.
    b.) Welcomes Fngs – gets their information to COMZ
    c.) Sells AO, and the mission. Qs when Q fartsacks.
    d.) Harass Qs to write BBs. 1 year term.

    3. The plan for SLT 2.0 — We spent a chunk of time debating selection of the SLT members outside of Nantan and Weasel. Hawg’s wacky lottery idea and my more normal idea that comes from almost all of the other F3 regions concerning selection of SLT by Nantan and Weasel. The end result merged both ideas.
    -Term will start at the CONVERGENCE 10/16/2021
    -SLT 1.0 will not be permitted to serve on SLT 2.0
    -2 year terms (maybe first two appointees only serve one year so that we can change the rotation of leadership to every year we have 2 new leaders every year)
    –New Nantan and Weasel Shaker will be selected by SLT 1.0
    –New SLT breakdown will be 2 selections by the new Nantan/Weasel. 2 selections by self selected lottery. If you agree to be in the lottery – you agree to also be selected by new Nantan/Weasel for the two positions of their choice.
    –Rudy will be COMZ until we find a suitable replacement – that change can happen as soon as we find “the guy” otherwise our leadership is stuck with him
    –SLT 2.0 will need to have meetings (don’t commit to this if you don’t have time)
    –I will reach out to the PAX via the weekly email to volunteer to be in the lottery this weekend.

    4. The plan for future growth (for the SLT 2.0)
    a.) 501c – Tool and the $$, Gaby and Moana
    b.) Slack vs Groupme
    c.) Growth of AOs in the region (Northshore region plan, Thibodaux, West Bank,etc)
    d.) EH Outside our demo

    5. CSAUP calendar
    a.) IRON PAX – Sept – start getting Pax registered now
    b.) 10 yr anniversary in Wilmington, NC aka CAPE FEAR Oct 9/10
    c.) Roast to Coast – first weekend in NOV
    d.) Go Ruck Vets beatdown in NOV
    e.) Christmas Party – Almonaster has the Q

    I am looking forward to pushing forward with SLT 2.0. I can’t wait for some explosive growth in 2022. I hope that we can keep our own regional identity and stay true to the starfish and really insist that we are all the F3 NOLA leadership. Also – NO Otisbombs. If you have a great idea for F3 NOLA – you step up and you Q it!
    SYITG –
    Reluctant Yankee