Tag: Triple Shift
-
No Fancy names today….
No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.
Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough? Do we need more to fill the time?” About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.
Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.
- SSH x 20
- Kettle Bell Squats x 20
- Peter Parkers x 20
- Shoulder taps x 20 each shoulder
- Arm circles – 20 forward and 20 backwards
From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.
Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations. We completed AMRAP and did 3 rounds of the following:
- Jump squats
- Carolina dry docks
- Single leg jump lunges
- Pull-ups
- Dips
After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation. The Pax formed 4 groups with 3 at each cone. Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone. While waiting for the 6, Pax were to assume a squat position.
Once everyone reached the cone, the Pax did 10 burpees. Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees). We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks.
After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds). We repeated this for a total of 4 sprints.
With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax. From memory we did:
Wife pleasers
Hey mary? (Probably butchered the actual name)
Side leg lifts
Dying Cockroach
Reverse cork screw? (See above)
LBC
Crunchy frogs
1-2 other core
Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.
With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting. Also, big thanks to everyone for helping me look afterwards for the missing key, albeit without any success. And lastly, thank you to Thumb War for the ride home.
Enjoyed the opportunity to lead and SYITG!
-
Levee Lovin’
We circled up along the Mighty Mississippi. Two minutes after getting ready with our first COP – a barely clothed couple frantically scampered up the levee and ran to their car. Young love. We were perplexed as to why they chose the rocky side of the levee instead of the very comfortable looking car they arrived in.
Warm up: Hot potato, Halo, Figure 8, Around the back 30-45 secs
Got in plank and passed the bells to the left using on the left arm. Then did it to the right. Did it each direction twice.
Sealed the deal with 20 Kettle Bell swings
Then we did rows L and R, curls, and merks L to R x 12
Got back in plank and passed the bells L and R.
Then we got on our six and did Russian Twist, L and R press and tricep lifts. x12
Sealed the deal with 15 Kettle Bell swings
Lined Up and then did 10 hammer swings and then ran 30 yards and then did 5 burpees (4 rotations)
Back to our circle and did the plank pull with the kettle bells L and R – full circle
Then we did chest press, suitcase pick up and put down, side dips and wife pleasers with kettle bell on pelvis (we did this for the people in the park)
At this moment Angie’s List’s TUGBOAT came by for a closer look
Then we did 5 Hammer swings
Then we had a few minutes left for low country crab, and dead bugs!
I am enjoying this workout – I hope we keep it going.
-
Typical, Humid, Summer 610 Stomp Morning
What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3. This is despite even adding a Monday morning running workout. This is a good thing.
The workout was very simple:
15 minutes out and back, traditional route via Bayou St John.
Then directly to the track for 10 minutes of running the straights, jog
curves.
Then some stretching exercises, LBCs, and a “slant” hold for that last 5 minutes. Some folks haven’t stretched since high school.
Count off, Nam-a-rama, Announcements, COT.
Always a privilege to lead with such a great large group of like minded individuals.
From San Jose, CA see you in the gloom and on the radio,
Bongo
-
My first Okwata Q
21 PAX gathered for my first Okwata Q on a gloriously humid morning, although a slight breeze was present so it made for a much more tolerable beatdown. Since the grass on the levee is still well over a foot high and plenty saturated from all the rain we have been having I opted have the PAX stay mostly on cement today, much to the dismay of couple members of the PAX. Disclaimer was given at our usual location and we moseyed over to the intersection for some warm up.
Warm Up (all done IC):
- SSH x 20
- Windmills x 10
- Cement grabbers x 15
- Self love x 15
- Arm circles fwd/rev x 10 each
- Imperial Squat Walkers x 15
The Thang #1: PAX was split into 2 groups (1 group had 3 members due to the odd number). 1 member of the PAX would run up the hill in stated direction while partner stayed at the bottom and performed an exercise. When partner 1 completes the lap swap with partner 2.
- Lap 1: partner 1 run uphill facing forward, partner 2 high plank
- Lap 2: partner 1 side shuffle facing neutral ground, partner 2 L side plank
- Lap 3: partner 1 Bernie Sanders, partner 2 R side plank
- Lap 4: partner 1 side shuffle facing sidewalk, partner 2 plank clocks (right arm move hand back and forth from 1:00, 3:00, and 5:00 positions; left arm move hand back and forth from 11:00, 9:00, and 7:00)
While planking Hokie Pokie asked if I had plans on performing the 20 sec worth of squats for ISI today. I told him I was unaware but would work that in for later in the beatdown.
The Thang #2:
Mosey over to the benches for some alternating upper and lower body exercises. Burpees are the counter.
- Burpees x 15 reps
- L step ups
- Derkins
- Calf raises
- Dips
- R step ups
- Shoulder taps
- Squats jumps
Thankfully PAX is intelligent enough to avoid some standing water with exercises so not all exercises were performed on or in front of the bench in order to stay as dry as possible. After this it was time to mosey back to the flag for some Freddy Mercury x 25 reps and the ISI challenge for 20 seconds, with proper form demonstrated by Mahatma. Count-off, name-o-rama, announcements, intentions, and sweaty ball of man.
Thanks to all the men who got out in the gloom for my first Okwata Q. Hopefully it was worthwhile. Can’t wait to do it again.
-
Renaissance 2019-08-04
Had a good turnout today, with 5 PAX total: Catfish (Q), Chips, Triple Shift, Tanner, and Smooth.
Started with a quick mosey around the museum, then side sraddle hop in on the adjacent lawn. Went right into a Wilt Chamberlain (sprint 3 tree lengths, 100 LBCs, sprint, 100 squats, sprint, 100 flutter kicks, sprint, 100 jump lunges. Then went down to our faces for some Worst Merkins Ever (Wide Merkin, Regular Merkin, Diamond Merkin sequences – see the Exicon for more detailed description). From there we moved to the light posts for a route 66 with burpees.
Mosey to the fountain for some incline Merkins, followed by left and right step ups, then some low slow squats.
Moseyed to the Foundry for a one minute hang, followed by a one minute snake jump, then another one minute hang, followed by one minute of LBCs, then a 30 second hang, followed by a minute of merkins while our arms were still burning. Kept the heart rate up with some more side-straddle hop.
Moseyed back toward the start point, with a quick sprint around the museum to finish strong. Name-o-rama, COT, coffeeteria.
Great start to the week! Thanks to all who attended and participated.
-
It’s All Fun and Games
Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.
Warm-Up:
Mosey around NOMA and then circle up for exercises done IC:
- SSH x 20
- Windmills x 10
- Self Love x 15
- Imperial Squats Walkers x 15
- Arm circles fwd/rev x 10 each
Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.
Green Light exercises:
- Mountain climbers
- LBCs
- Merkins
- Cross-over lunges
- High knees
- Right single leg wife pleasers
- Left single leg wife pleasers
- Crunchy planks L elbow/R knee
- Crunchy planks R elbow/L knee
- Freddie Mercury’s
Red Light exercises:
- Al Gore
- Plank
- Left side plank
- Right side plank
- Low plank
- Static lunge left leg in front
- Static lunge right leg in front
- Reverse plank
- Static heel raise
- Static leg hold
After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.
- Diamonds – pull ups
- Spades – jump squats
- Hearts – merkins
- Clubs – sidelying leg raises
After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.
-
Okwata in the Fall
Or at least it felt that way. The 22 PAX present were treated to 71 degrees and a beautiful sunrise this morning. They were also treated to: LEG DAY. (After Screw Top’s beatdown the previous day, YHC was in no mood for Merkins or Burpees)
Mosey to the center of the intersection no one ever uses (possibly because we are in it) for
- Mountain climbers
- Scorpion kicks
- SSH
- Arm Circles
- Hill Billies
- All x20
Split into 2 groups for the second running of the Single Reverse Indian Run. Like an Indian Run, but all the PAX run the loop and up and down the levee, while the last in line peels off and runs the opposite way around the loop.
20 second count, enough time to stretch out the hips with a little open the gate and close the gate.
Next pair up for 5 Bernies and 5 Planks. PAX 1 runs backward up the levee while PAX 2 holds one of 5 different planks, starting with high, low, left, right, and ending with bows and toes. Alternate with partner after each plank and Bernie.
Finally, a bit of DORA 1-2-3 OYO
- 50 Money Humpers
- 100 Jump Lunges
- 150 Squats
*After each exercise is completed, one sprint up the levee and back. We made it to, but not through the squats, when it came time to head back to the flag.
Vigorous run back led by Smooth, just in time for 6:15, where we circled up and admired the sunrise. Hokie prayed us out. Thanks for pushing me today. – Kuch
Total Mileage: 2.86 miles
-
Sweep the 2
22 Men gathered on a wet, dark morning to catch a quick run. The usual disclaimer was given, and to the best of my recollection, it was eloquent and concise this time. A first perhaps. Aside: Are you supposed to say “my name is so and so” in the disclaimer? Maybe I’ve just never gotten comfortable announcing “My name is Kuch”. I didn’t say it.
I’ve spent many paragraphs already on why the Stomp is great: great F2, generally a bit lower intensity than Monday and Wednesday, and great for runners of all speeds. So on the one hand, you don’t want to fix something that aint broken. On the other hand, we’ve had some great variations at the Stomp lately, including Rev Sox’s 13 colonies workout/football game, El Guapo’s light post runs, Smooth’s Jazzfest themed beatdown, and VQ’s for Shuffles and Briefs, who both added their own touches.
What I’m getting at is: come Q the Stomp. Bring a slight (or significant) variation, or just tell everyone to run 20 out and 20 back and do some Mary. It doesn’t matter. It will be great. Your contribution will be appreciated no matter how much or little you deviate from the norm.
Anyway, back to the actual workout. We moseyed 20 minutes out at about a 10:30 pace as a group, all staying together. When he hit 20 minutes, the instructions were simple. Run back to the flag as fast as you can. Don’t leave anything in the tank.
When you get to the flag, you mosey to the guy behind you, and run hard back with him. And then the 2 of you sweep the next guy and run back hard with him and so on until 20 or so guys are running down Roosevelt Mall together to sweep the 6. It worked well, and you will see it again.
To mentally prepare myself for this one, I told myself that I would run as hard as I could back to the flag, and I wouldn’t save anything for the sweep. If I had to walk, I would, but I would not mosey. I surprised myself and ran a lot faster than usual. Didn’t know I had it in me. That will be the instruction to all the PAX next time: save nothing. Go as hard as you can. Walk, if you must, but don’t cruise. (and of course, modify if you need to)
The usual formalities, and a prayer that we carry the goodwill and decency shown everyday at F3 workouts with us through all our interactions. Thanks for having me. – Kuch
-
Curls For The Girls, Lunges For The Ladies
Is there a F3 name for writer’s block when mapping out a workout? If so, YHC had a case of that leading up to the Uptowner on Fri. Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks? One rock or two rocks? How muddy would it be from the rain and the the pumps? Perhaps a 1000 rep workout but would there be time? How do you pick? Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route. We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day. As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.
After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN. Here’s what we did:
Warmup – IW, WM, AC, SSH, LSS, all IC
COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock. Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more? Rinse and repeat.
Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration. There we circled up by the benches for: Dips, LLSU, RLSU, Dips, all IC. Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.
COP#2 – Round robin style with alternating core and/or upper body exercises. The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.
Deposited rocks and finished up with a minute of hip flexor stretching.We capped things off with a COT. Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru. Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted. Also prayed for gratitude and a few other intentions.
Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around. And hopefully everyone else left stronger than when they came. As always, thanks to the PAX for the continued motivation. Always a pleasure to lead.
Tool
