F3 New Orleans

Tag: Triple Shift

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Your Krewe is Always Backing you Up! – from Sea Man

    Ahab had his whale! But he was alone! Today we had a krewe show up to avenge our friends death to the man eating jaguar shark of Lake Ponchetrain! Today 15 brave, strapping, and strong men jumped into the water to avenge our lost pax! A 4x increase over last week!

    We searched for the man eater at all levels and went up and down the ladder!
    Laps of 25M, 50M, 75M, 100M, 75M, 50M, and 25M. Between each lap the pax did Squats and Flutter kicks of increasing reps.

    After an arduous search we spent some time with a lap of Shuffle Board (10lbs weight moved only underwater to and fro 50m)

    With time left we proceeded to end the. morning with Ring of Fire. Two 10lbs weights moving around the circle in opposite directions, 10 reps each arm. Once complete Pax continued to tread water passing the medicine ball around.

    One FNG called Sheep’s Head!

    As sight Q I think all future FNG’s at Zissou should be named after fish.

  • Gimme the Usual – from Rudy

    Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!

    Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.

    Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).

    Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.

    Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.

    11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.

    War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.

    Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!

    Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.

    At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Mode of Transportation (MoT) and Coupon fun – from Hokie

    Our mission is to
    plant, grow and serve
    small workout groups for men
    for the invigoration of male community leadership.

    6 Pax (Frac, Triple, Bar Tab, Mambi, Boo Boo and yours truly) enjoyed the beautiful morning with pleasant temps and relatively low humidity.

    Warm ups
    Bulgarian Lunges/Squats
    Arm Circles
    SSH

    The Thang

    Using Cinder Block Coupons ~ Catch me if you can to the end (800 ft).

    PAX 1 does the 20 reps of the exercise with coupon; then farmer carries two coupons to catch PAX 2 who has been doing the MoT (Mode of Transportation); they switch roles; keep alternating roles until they reach the end of the 800′ runway. (From Circle to 1st large Power tower). At end of runway ~ Iron Sharpens Iron dictates 100 LBC’s & then Shoulder Taps til the six

    1. 20 Shoulder presses – MoT (Mode of Transportation) Bear Crawl.
    2. 20 Big Boi Sit-ups – MoT Broad Jump Burpees
    3. 20 Bicep Curl – MoT Double Tap Lunge
    4. 20 Upright Row – MoT Crab Walk.

    Anytime a plane goes overhead, we took “a break” and did 5 Seal Burpees (A Burpee with three merkins) 1st merkin, then right leg spider man, 2nd merkin, left leg spider man, 3rd merkin… followed with a jump 😉

    Upon returning we knocked out 50 chest presses and a little stretch.

    Closed with COT and reminder for Saban’s birthday 7 miler tonight and tomorrow’s 60th Birthday Party Q by Kenner Brah

  • Caribbean Breeze – from Sea Man

    A fresh breeze out of the north and cooler water made the Zissou more desirable than the ant infested resort of Chancun! At the Zissou no passport required! Per Dr. Zissou

    Ned: Who locked us out?
    Anne-Marie: No-one, we’re trespassing.
    Ned: Steve, are we allowed in here?
    Steve: It’s a scientific community, man.

    To get revenge for our friend we must swim fast in the open water! 7 Swimmers increased the chop in the pool getting us ready to find and kill the man eating jaguar shark of Lake Ponchetrain.

    30 minutes of individual swimming some free styling it, others improving their breast stroking, with an occasional side stroke for subtlety! Open swim was followed by 15min ring of fire, treading water throwing the ball of justice back and forth!

  • Five Flavored Sunday – from Fracsac

    5 strong at the Renaissance looking for a challenge. Hot and humid, no surprise for August in Nola.

    The shovel flag was planted, followed by curses to the fire ants which vigorously defended their home on the ankles of YHC. Triple Shift, Vagabond, Abacus, and Hokie looked on amused at the spectacle, or debacle maybe….

    Disclaimer given, then a mosey to the steps of NOMA facing the bacon.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15

    Run a lap around NOMA in a column with last man sprinting to the front.

    Mosey to grassy area by the lake for some EMOM. A wise man once said that he read a life hack book that said you could cut your exercise down to 4 minutes per day if you just did a 4 minute tabata of burpees. Since we have 45 minutes, we modified it to a 5 minute EMOM of 50 burpees. After a month of Heisenberg Seal burpees, a 5 minute EMOM was almost too easy.
    Single column run with sprints to the Foundry, handing off the speaker like a baton. That’s right, YHC brought the jams!

    Stations at the Foundry with a little bit of this, some of that, and then ran back to our little grassy area for another 5 minute EMOM of 50 more burpees. Most would have called it there and then as the hack book insinuated, but not this group. Mosey to the back of NOMA for some Sunday Mornings with Eye of the Tiger playing. It was pretty inspiring. I’m pretty sure I saw Triple Shift shadow boxing.

    COT

    – YHC is convinced one can’t call it a beat down without at least 70 burpees. We did 100. That’s not plutonium level work, but it’s something!
    – If you’re wondering what a Heisenberg Seal burpee is, and I know you are, it’s a burpee with 2 ‘mericans. Sounds easy, right? Heisenberg and YHC did 2535 each in July. What are you doing in August to challenge yourself?
    – You should try a Sunday post if your schedule allows. It’s a great way to start the week. If you have to prepare for your sermon, or just can’t get away from CBS Sunday Morning, that’s understandable. I get it.

    My ask to each of you is to reach out to a fellow Pax and ask them how they’re doing. Not some “how ya doin’” greeting, rather a sincere “How are you doing?” Then listen.

    SYITG

  • Mothership with Frac – from Fracsac

    14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Great Lawn and circle up on the grass for a warmup:

    SSH IC x 31
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC, Chinooks
    Self love x 10

    Cones were already set up like a basketball court for the first item on the menu:

    Bear crawl burpee suicides
    Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
    Bear crawl from baseline to half court, 5 burpees and bear crawl back.
    Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
    Bear crawl full court, 5 burpees and bear crawl back.

    Next up, Embrace the Suck

    Circle up and do the following AMRAP for 3 minutes:
    Jump squat x 7
    Merkin x 7
    LBC x 7

    Four corners:

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Sister Mary Katherine IC x 15
    Corner 3 – 8 count Body builders IC x 12
    Corner 4 – Bobby Hurleys x 20

    Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.

    Circle up for Merkin Wave:

    All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.

    EMOM x 5 minutes of Burpees just because!

    Finish off with a little Mary.

    Mosey back to flag for COT with last 2 minutes of stretching.

    – YHC was happy to take the Mothership and try a couple new things.
    – City Park cleanup followed with Coffeteria at Cafe Navarre
    – The heat and humidity are back, drink lots of water!

    SYITG

  • Prime Day at Okwata – from Triple Shift

    With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!

    As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!

    WARMUP
    31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.

    THE THANG
    3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.

    Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!

    CIRCLE OF TRUST
    Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!

  • 17.76 Ruck with Burpees for ISI – from Hokie

    17.76 with 3 Pax at Baba WaWa with Rucks… 17 lunges (2 is 1) then 10 Heisenberg (Scott Landry) Seal Burpess…rinse and repeat 3 more times…

    Repeat 4 more times with 9 double merkin burpees instead of 10…

    so 136 Lunges with Rucks (2 is 1) in 8 increments of 17 with 76 Double merkin burpees for ISI

    Finish with Ruck to Treasure Chest casino and back