F3 New Orleans

Tag: Triple Shift

  • Party at Okwata

    There was excitement oozing from GroupMe yesterday in anticipation of the party at Okwata. Bones was trying to draw the uptown crowd in. The lakeview clown car(s) all showed up! 16 Pax joined YHC on the lakefront to celebrate the day a legend was born. Brief disclaimer, then a mosey around the mardi gras fountain with butt kicks, high knees, and carioca.

    Circle up on the grassy area for a warmup.

    SSH IC x 49 – Hokie Pokie figured it out……
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 15
    Peter parker IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20

    Party favor 1

    Mosey to the top of the levee for a disperse Indian Run. Last pax runs to the front and yells disperse and an exercise. Pax disperse either side of the levee, complete 3 of the exercise, and run back up the levee back in formation. YHC called it a little over half way through as time was a concern. Regular Indian run to a clear spot for:

    Catalina Wine Mixers IC x 10 (Crowd pleaser)
    Disperse Indian Run is a challenge with 17 Pax. But no complaints here!

    Party favor 2

    Mosey back to a drier area for a little Shock and Awe (Happy Birthday to Me!)
    SSH IC x 6
    10 Burpees OYO
    SSH IC x 6
    9 Burpees OYO
    SSH IC x 6
    8 Burpees OYO
    ……..
    ……..
    SSH IC x 6
    2 Burpees OYO
    SSH IC x 6
    10 Burpees OYO (cause we don’t do 1 Burpee)
    Nobody commented on the odd 6 SSH. YHC let an extra slide by the first time, but there was no chance of letting anyone actually know. So 6 SSH’s it was throughout…….

    Mary
    Tin Snips IC x 15
    Flutter Kicks IC x 20


    Party favor 3

    Mosey back to the levee for :
    Quadraphilia with 5 burpees at the top of the levee each time up. Completed approximately 5 minutes of this horrible evolution before time was up

    Mosey back to the virtual shovel flag for countoff, name-o-rama, announcements, intentions, and closed out with a prayer to the Sky Q.

    NMM

    Thank you for showing up in force this morning and celebrating my birthday with me. A legend was born this day. That’s right, YHC shares a birthday with Janet Jackson………

    Bar-a-thon tomorrow night!!!

    ISI point!

    SYITG




  • Tee-Tee Returns

    Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.

    Warm UP:

    Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.

    The Thing:

    Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.

    Mosey further around the way OYO to the track.

    Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.

    Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.

    Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.

    Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.

    Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.

    Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.

    Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.

    Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:

    • JV- Yankee
    • Rudy- Heisenburg
    • Catfish- F3nola.com
    • 86- Tinkles
    • Angie’s List- Willie
    • Douille- Bagasse/Yankee
    • King Kong- Angie’s List
    • War Eagle- Baby Face
    • Two Utes- Hawg
    • Colonel Mustard- Seaman
    • Bongo- Maverick
    • Gabrielle- Seaman
    • Triple Shift- Triple Shift
    • Organ Grinder- Google
    • Fracsac- Maverick/Bubba
    • Heisenbery- Bogey

    T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers

    Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!

  • Bridges & Burpees in lieu of Bars & Beers

    Strong showing of fourteen runners and four cyclists posted at the Stomp in City Park to get their usual Tuesday fix.  With the annual Bar-a-thon just 10 days away, YHC figured the PAX could use some training to make sure the legs and lungs will be up to par for the pinnacle of F3 CSAUP events….liver training will be OYO in evenings.  Since it wouldn’t be practical to squeeze in 6 miles, 6 bars, and 6 beers in the gloom, we opted for a “Bridge-a-thon” instead to include 6 kilometers, 6 bridges, and 6 rounds of burpees.  Goal was 40 minutes, F2 encouraged, and awards to follow for various categories TBD.  As the clock neared launch time, we recapped the 6K route w/burpees x10 at each of the 6 bridges:  Start with normal run down Roosevelt Mall, across bayou, left on Moss St., left on Desaix Bridge, right onto Wisner overpass, run down paved path along bayou, hit Harrison bridge, turn around, pass in front of Pan Am Stadium down Zach Taylor Dr, left at underpass, then Henry Thomas Dr to Roosevelt Mall back to the flag, then sweep the six or start some Mary. 

    The PAX all completed the mission, some modified up or down, most with extra time for additional running and/or Mary.  The guys on bikes embarked on a longer route and met us back at the flag, just in time for the “awards ceremony“.  In true Barathon fashion, koozies were awarded for the following random categories, with the entire PAX coming to a 2-3 second consensus for each award:

    Fastest Runner – El Guapo took home the chic Nyx koozie, since he was the manliest guy that morning and can best pull off using a girly koozie

    Most Sophisticated/Best Dressed – Chips was unanimous winner with his tank top and bright orange shoes…he left with the fancy zip-up longneck koozie

    Most Ordinary/Average PAX – After a breif debate, War Eagle took this title for the morning and left with the most average, used koozie that YHC could find in his garage. 

    Best Cyclist – Amnesia was awarded this by his fellow biking peers, I think for his speedy use of the Blue Bike.  

    Sweatiest Guy – This was to be the most coveted award since it meant you probably worked the hardest….went to Screw Top, who took home a custom, one-of-a-kind vintage F3 puffy foam koozie. T-claps for pushing hard!

    T-claps to all, and sorry that everyone didn’t get a trophy.    

    COT included usual announcements, GiveNola details, and a reminder that while many of us might joke about beer drinking being a “sport”, YHC suggested we strive to do it in moderation and not let it get the best of us….and to be a help to others around us who may be slipping down that slope.  We lifted up several intentions for those battling illness as we closed with a prayer.

    Great to see lots of new faces lately consistently out in the gloom.  And lots of good F2 as always.  I was able to chat with a few guys along the run, which is always a good way to start the day. Also shout out to Dirty Dell who used his doctor skills to asses a downed PAX. Fortunately all was well.  

    Hope to see everyone at the Tchoupitoulas Barathon on May 17.  It’s always a blast, even if you’re not a beer drinker.  Details here:  https://www.eventbrite.com/e/2019-tchoupitoulas-social-aid-athletic-club-bar-a-thon-the-38th-registration-46260502408

    Tool       

  • H8! #6

    The Thang

    Event: The 6th running of the H8!

    Conditions: 72 degrees, 90% humidity, winds out of the SSE at 4 mph.

    Participants: 30 Pax including, 7 H8!ers, and 14 first timers.

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run just less than 3.5 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    The Skinny
    • 12 finishers for a 40% success rate: SOGO, Cowbell, Smooth, Mahatma, 86, Thighs, Mariah, Triple Shift, Dirty Dell, Ya Mom N Dem, Screwtop, and Hawgcycle
    • No one got nine. Who will be the first?
    • I feel like YHC spent most of my energy chirping at Mahatma, at least until the 5th lap at which point he left me far enough behind he couldn’t hear me anymore.
    • I may have to put cones out next time to protect the integrity of the H8!.
    • Rudy had his first DNF at the H8! but it was for medical reasons. His doctor says no burpees. I would like to find a doctor like that.

  • Adapt, Improvise, Overcome!

    YHC had a different title in mind for the beatdown today, but God had other plans. YHC arrived at the Muscleship AO ten minutes early in real gloom, rain and lightening. Catfish was already in place and doing somersaults in the rain. Then Bogey appeared out of the gloom. At this point, there was no turning back. The Muscleship flag was planted as a total of ten PAX arrived, including Pace Car from Houston, ready to conquer the day. YHC is not creative, but made a feeble attempt to be creative with an animal themed workout to satisfy Kuch’s recent fascination with animal exercises; however, Abacus quickly pointed out a obvious missed opportunity for a Star Wars theme being May 4th (May the Fourth be With You)! Again, creativity is not YHC’s area of strength.

    Warm-up

    As leaders we have the responsibility of the safety of those we lead. With lightening in the area, an open field, and a shovel flag built out of metal pipe, YHC made the decision to adapt the planned beatdown to avoid the lightening. A short mosey was made to the overhang at the entrance of NOMA for a warmup IC, as follows x 25: SSH, Hill Billies, Arm circles (x 10 each direction), Grass Grabbers, Plank Jacks, Abe Vigodas (x15).

    The Thang

    We moseyed to a nearby pavilion for the amended beatdown and were greeted with music and booths for the Daiquiri Run, where the pre-race prep involved libations and cigarettes. There was mumble chatter about registering for the race to exude dominance over the smoker division, but the PAX chose a wet, semi-animal themed beatdown. We opted for the neighboring play area, which provided little shelter from the rain or the lightening, but it’s what we had. As an added bonus, we were treated to an unexpected test of mental toughness by having to dodge garbage strewn throughout the play area. An immune builder technique for the PAX and the children of NOLA.

    In lieu of an animal theme suicide routine, the PAX performed alligator merkins, dragon walks, frog hops, and bear crawls at the distance of two support poles per exercise.

    Next, the PAX paired off for DORA 1-2-3 consisting of 100 crunchy frogs, 200 incline merkins, and 300 LSS. A 363 routine of merkins and LSS was completed, with some confusion over the Q’s cadence. Tclaps to the PAX for staying with it.

    Then some Mary consisting of the following x 20: side lunges, tin snips, LBCs, penguins, and Freddy Mercury.

    Next, the PAX formed a circle and executed a Ring of Fire using burpees and LSS, x5 each.

    The PAX moseyed back to the flag just in time for the lightening and rain to stop. With two minutes left, the PAX completed monkey humpers x 20 and smurf jacks x 15.

    COT: Count off, name-o-rama, announcements, intentions and a prayer. Tclaps to the PAX for showing up on a truly gloomy Saturday; staying with it through less than ideal conditions; and helping me adapt, improvise, and overcome. It’s truly an honor to be part of such a great group of men and even more of an honor to be given an opportunity to lead them.

  • Murph Prep

    Murph Prep

    Fifteen men gathered around 3 shovel flags, disclaimer, and let’s mosey to the track.  Two laps and hit the outdoor gym.  As we grow and build up to a full  Murph, we modified.  After the two laps, begin the pull-ups, merkins and squats.  Four sets of 5 pull-ups, 10 merkins and 15 squats is 1 round.  Run one lap after each round.  After the fifth round, run two laps to get the 2 miles.

    TClaps to the few who completed it.  TClaps to the pax who worked hard to grow and improve.

    Back at the Shovel Flags, countoff , namerama, announcements, shoutouts and a prayer.

  • Jazz fest stomp

    Im over a week late so apologies if I missed anyone or got their name wrong. We mixed it up this morning. We stayed together for the most part for the first half and had some jazz fest artists’ music playing in the background. After disclaimer, we did some quick active stretching. Then it was a “blue” Indian run to where esplanade ends (or begins depending on how you look at it). We circled up and did a few more exercises then it was all out sprint down esplanade to dog park across from Santa Fe restaurant. From there we cut over toward the fairgrounds mixing in some exercises with sprints until the entrance to the jazz fest. It was on your own back to the flag following the same way we came. About 5.0k distance covered in honor of the 50th fest. A little bit of time for some stretching then the circle up for name o Rama, intentions, and announcements. Fun work out this am. Thanks screwtop for the pic.

  • Better late than never Backblast – we put the “Ab” in Abacus

    YHC enjoyed the Easter weekend with Friends and Family and was a bit tardy with this backblast. Well off we go. YHC wanted the workout to focus on our “ABS”. Also wanted to focus on some pull-ups as I don’t think we do these often enough.

    On to the warmup as follows: (probably off a bit on some of the counts)

    Windmills x 15, Grassgrabbers x 15, Self love – arm stretch (ode to Hawgcycle) (this brought some mumble chatter from the PAX), SSH x 15, Peter Parkers x 15, Nolan Ryan x 15 each side, Low slow squats x 15

    Grab a rock and mosey to the playground – on top of the wood chips.

    THANG 1 – YHC wanted a new exercise combo so we did a Febreeze – 2 Big Boy sit-ups then 10 air presses. Increase sit-ups by one and air presses by 10 until the last round we did 9 Big Boy sit-ups and 100 air presses. Somewhere along the way we lost count but finished strong.

    THANG 2 – YHC continues with the Ab theme – each PAX does 10 pull-ups. While waiting for the pull up bars, all other PAX are doing flutter kicks on your own.

    THANG 3 – Bench presses 5 count followed by 10 LBC’s. Increase bench press by 5 and LBC’s by 10 until we did 25 presses and 50 LBC’s.

    THANG 4 – repeat of thang 2 – more pull ups and flutter kicks.

    THANG 5 – random exercise – 100 monkey humpers

    THANG 6 – bench presses with rock, combined with more flutter kicks

    Bring rocks back to the pile – close it out with some Yoga type stretches with guidance from Triple Shift. I think we each did about 892 flutter kicks. COT, name-a-roma – FNG Prodigal Son, and closing prayer from War Eagle. Impromptu coffeteria due to Easter holiday for some fellowship was a great way to end the morning.

    Thanks again to all – SYITG.

  • Becoming a cone-oisseur

    Becoming a cone-oisseur

    YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..

    YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.

    12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..

    Warmup

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20 (10 fwd, 10 back)
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    'Merkins IC x 20

    Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:

    Sprint to quarter line and back, 5 Burpees
    Sprint to half line and back, 5 Burpees
    Sprint to 3/4 line and back, 5 Burpees
    Sprint full court and back, 5 Burpees
    Repeato with Squats for round two, followed by Bobby Hurley's
     for Round three.

    YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….

    50 Burpees
    150 'Merkins
    300 LBC's
    Partner 1 starts the exercise, while partner 2 runs suicides 
    (just like above with no exercise).  
    Flapjack and keep cumulative.
    Once your team finishes, partner 1 continues with suicides 
    while partner 2 does Burpees, waiting for the six.
    No easy plank and wait today.....

    Mosey to the fountain at NOMA, Freak Nasties IC x 20.

    Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……

    Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….

    Starting at the first tree, bear crawl to second tree, 5 Burpees, 
    bear crawl back to first tree, 5 Burpees.  Rinse and Repeat.

    About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….

    Before departing the Muscleship Crew, a couple minutes of Mary:

    Dying Cockroach IC x 20
    Crunchy Frog IC x 10

    Mosey back to the Great Lawn

    Just enough time for:
    10 Burpees OYO
    Catalina Wine Mixers IC x 10

    Mosey back to the flag for the COT

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

    Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!

    Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!

  • Metry Boys Prepping for H8

    Revsox was on deck for the Q, but had a conflict and requested a sub two days out. YHC and Mahatma volunteered to cover, but YHC got the nod with a courtesy deferral by Mahatma. Walleye crossed the border and made the trek to unfamiliar territory. He got a starlight tour of the AO after getting turned around within the park, but he made it to the flag on time.

    Warm-up

    The PAX moseyed over a small hill to the nearby field for the following warm-up, IC: SSH x 25; Hillbillies x 25; Arm Circles x 10 (each way); Grass Grabbers x 25 (double time); Mountain Climbers x 25; Abe Vigodas x 15

    Thang

    Mahatma expressed an interest in some hill work. YHC was on the same page to help the Metry PAX prepare for H8. After a short mosey across the field, the PAX stood at the base of the tallest hill on the AO for a little Dora 1-2-3. The PAX was separated into a two and three-man group. The PAX groups took turns sprinting up the hill, completing three burpees, and jogging down the hill to the second group, while they collectively completed 100 Catalina wine mixers, 200 American hammers, and 300 LSS. There was a bit of pause at the beginning over the number of Catalina Wine Mixers, but T-claps to the PAX for pushing through and not accepting the offer to modify to less mixers.

    After completing the Dora workout, the PAX sprinted up the hill as a group, bear crawled to the other side, and jogged down the other side. Plank and wait for the six. The PAX moseyed to the outdoor gym for some circuit training as follows: 10 knee-ups (timer), dips, rows, WWII sit ups, and merkins. With time running out, the PAX did the following Mary, IC x 25 each: flutter kicks, LBC, and penguins.

    A quick mosey back to the big hill for a sprint up, bear crawl across, and jog down. Plank and wait for the six. Mosey across the field, over a small hill, and back to the flag. For the last six minutes, Walleye and Triple Shift lead the PAX in several Yoga-based stretches.

    COT

    Namerama, announcements, intentions, and closing prayer.

    Life doesn’t always give us advanced notice. As effective leaders we need to be prepared to step up and lead under any circumstances. This was my third Q and I agreed to sub Q to challenge myself with piecing together a beat down on shorter notice than a scheduled Q. I’m still learning to manage time within a beat down, but practice makes perfect! Thanks for another opportunity to lead and for being good followers. It’s truly an honor.