F3 New Orleans

Tag: Triple Shift

  • Return of KimChi

    Mothership is the AO where I met other PAX outside of Uptown. I miss those days where we were averaging 20 plus PAX. But because of COVID, as leaders in our community, we added new AOs to thin out the numbers of PAX at each beatdown. Well, 10 strong PAX (one FNG – Two Dollar) showed up this morning, and Bogey made sure I knew that none of my Uptown PAX showed up for my Anniversary Q. When Jingle Vader was coming in hot, I told Bogey “See, there is an Uptowner!” Bogey responded “He’s here every Saturday.”

    I can write about the exercises… we did Dora, partner workout at the Great Lawn, round of Mary…. but the highlight of the day was to see KimChi back. Even better was that I was able to catch up with him during the cleanup. BTW, our area of City Park is beautiful. Well done PAX. I am extremely thankful that I am part of the F3 community. I don’t know where my mental state will be during COVID if I don’t have this. KimChi – none of us can understand what you are going through, but I hope to see you back out regularly. There is no cure for your wounds, but I hope spending an hour with your F3 brothers on a Saturday morning will bring a little joy because it certainly does for me.

    SYITG

    King Kong

  • NDFF – A Pontiff Original

    7 Pax posted for an Old School Uptowner brought by YHC. A disclaimer was given, followed by a short mosey to the rock pile.

    Warmup

    • IW IC x 15
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Bat wings

    Grab the rock and Cusak, aka rifle carry, to open field where YHC has some cones set up for 11’s. There was song and the Pax was filled with joy, until we got to where we were going.

    1 x 8 count rock builders on one end, bear crawl 30 yards, 10 x big boi sit-ups, bear crawl back.

    After round 4, where 4 x 8 counts and 7 big boi sit-ups were reached, all pax fingers were numb. YHC called an audible and changed to rifle carry in place of bear crawl.

    Circle up for rock work – IC

    • Curls x 10
    • Rows x 10
    • Elf on the shelf – left x 10
    • Flutter kicks x 10
    • Elf on the shelf – right x 10

    Return the rocks and mosey back to the flag.

    COT

    NMM

    • The temperature yesterday and today looked the same, but the frost suggested it was far worse today.
    • North Dakota Finger Freeze was a hit – a hit to the fingers. YHC may have been presented the finger if the PAX had any feeling left in theirs. Some of the Mumblechatter was rather vulgar.
    • Coffeteria was great, making the beat down worthwhile.


      Thanks for posting with me today, and for allowing me to be a part of such a great organization.

      SYITG

  • Playing the hits

    After some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said by-law so it’s probably pretty air tight. Anyway 8 PAX joined me in the damp cold morning. Since this was a last minute Q I opted to do some research and select some routines from previous beatdowns that I had Q’ed.

    Warm up:

    Mosey around the traffic circle at the end of Roosevelt Mall and stop in the middle of the intersection outside the entrance to the practice track. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 IC each
    • Hillbillies x 15 IC

    Tha Thang #1:

    I opted for a socially distanced Route 66. While in our circle from warm up 1 PAX would run to a bench on either side of the mall. After performing 1 derkin they would yell go to the next PAX and move on to the next bench for 2 derkins, and so on increasing reps with each bench until they have reached the end of the mall. While waiting their turn PAX would hold Al Gore. Once completed derkins at all benches PAX would hold Al Gore until the 6 had completed all rounds.

    Tha Thang #2:

    Mosey to the back of NOMA where we would split into 3 groups of 3 PAX for Triple Check. In each group PAX #1 held the People’s Chair and PAX #2 held a plank while PAX #3 ran around NOMA. Once PAX #3 completed the loop rotate positions until each PAX had performed all 3 stations. 3 rounds of this was performed by all 3 groups.

    Tha Thang #3:

    PAX was lined up and spaced out along the curb in the back of NOMA for Dominoes. Hold L side plank and PAX on the far end would perform 10 merkins. Once he has completed 5 merkins he would call it out and the next PAX would start his merkins. Once 10 merkins were completed by each PAX they would rotate to holding a R side plank until all PAX have completed merkins. After a 20 sec rest break a second round was performed in reverse order beginning with R side plank.

    Tha Thang #4:

    Mosey back to the end of Roosevelt Mall where we would perform another socially distanced Route 66 back to the flag. This time step ups (2 is 1) were the exercise of choice and each PAX would hold a plank until it was their turn to begin. Reps were performed in a descending count. Unfortunately I overshot it and was unable to complete all rounds in time. Thankfully PAX was able to begin some Mary while waiting on me to return to the flag at 6:17.

    Count off, Name-o-rama, announcements, intentions, and COT. Thanks again for the chance to lead.

  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • Glorious Return to the Mothership

    Glorious Return to the Mothership

    YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.

    5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.

    Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:

    • SSH x 31
    • Hillbilly’s x 20
    • Abe Vigodas x 10
    • GG x 10
    • Bat wings
      • FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31

    10 Burpees OYO

    Mosey to the tool wall

    • Calf Raises IC x 30
    • Monkey Humpers IC x 30

    10 Burpees OYO

    Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:

    The goal here was to get the Pax wet, then dirty. Mission accomplished…

    • Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
    • Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
    • Run back to the grass and plank and wait for the six.
    • Rinse and Repeat x 3

    10 Burpees OYO

    Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…

    From the Exicon: 1st and 10

    • Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.

    Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):

    • Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
    • Rinse and Repeat with Left leg first IC x 10

    Mosey to the open area of the practice track for some Mary:

    • Dying Cockroach IC x 30
    • Freddie Mercury IC x 10

    Mosey back to the Shovel Flags

    COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.

    NMM

    • YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
    • The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
    • Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
    • The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
    • Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
    • Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
    • Coffeteria was enjoyed by many at Cafe Navarre.

    Thanks for allowing me to be part of such a great organization.

    SYITG

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • Mothership Party at the Pumpkin Patch

    For the Q I sported a fancy, shiny gold uniform with a big nasty black wig, red headband / wristbands, plus converse tennie’s, and frankenstein tube socks.  I apologized to the pax for having to look at my sweaty ridiculousness for an hour.  Also wanna give credit to Medulla Oblongata for ideas in his Halloween backblast from 2018. I would note that many of us did not have power because Category 2 Zeta had just rolled through.

    After the disclaimer and rallying by the flags, the pax warmed up by the peristyle to 13 reps of SSH, peter parker, grass grabbers, windmill, arm circles, and some ol’ fashioned self-love.

    Moseyed to field aside NOMA to circle up for 8 PUMPKIN exercises, 31 reps apiece:

    P – plank jacks (1 is 1 in cadence)

    U – up/downs on your own (burpee without push-up)

    M – mountain climbers (in cadence, 2 count)

    P – power jacks (in cadence, 1 is 1, legs straight spread with both hands touching ground between legs, than jump up bringing legs together and spreading arms straight out to each side)

    K – kick squats (in cadence, squat then kick right, and vice versa, 2 is 1)

    I – imperial walkers (in cadence)

    N – Nolan Ryans (in cadence, 1 is 1)

    S – sit ups (on your own)

    Moseyed to pumpkin patch where pax picked their real pumpkin or cinder block coupon. Most of these pumpkins were big enough for a legit workout.

    Paired up for modified Dora:

    100x – pumpkin puller (flat on back, knees in air, place pumpkin overhead with arms outstretched on ground, and rotate outstretched arms to touch coupon to knees, then lower again to flat position); partner rifle carry coupon 35 yards to flag and broad jump over coupon 4x

    150x – pumpkin thruster; partner carry pumpkin to flag and then bear crawl around it 1x

    200x – pumpkin flutters (flat on back with pumpkin held straight out in bench press position, with flutter kick 2 is 1); partner carry pumpkin to flag and then do 4 kettle bell swings

    Moseyed back to great lawn for 2 rounds of sprint suicides with four cones, including 5 bobby hurley’s at each cone on 1st round, backpedaling on the return in all reps.

    Circled up at peristyle for Mary

    COT, share and prayer and naming of our lil’ FNG “Super Duper” Cooper Brunet. Triple Shift joined us after biking workout.

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG