Tag: Triple Shift

City Park Landmark Tour & Workout – Part 3

28 PAX ignored the threat of rain and made it out The Mothership this Sat. We lucked out with a “calm before the storm” as the the guys assmebled and prepared for takeoff. YHC wanted to mix things up with an old school City Park history tour as part of the workout, similar to a few beatbowns circa 2015. The night before had the forecast looking nasty, so the plan was to stay close to cover and hone in on a few of the iconic landmarks right there in the original part of the park. The 1300 acre park was established in 1854 and has lots of history, great architecture, nature, wildlife, and of course trees….home to one of the largest collection of live oaks in the world. Generations of New Orleans residents and visitors alike have enjoyed the park so it only seemed fitting to pay homage to a few things that make it a great place. As the clock struck 5:30 we discussed the plan for the day, followed by the disclaimer, then off to….

First stop, The Peristyle, built in 1907 to have outdoor dances and concerts for the “well heeled” New Orleanians….some chatter from Rudy about Jingle Vader being in that category. Using the year as the rep count, we started with Imperial Walkers x19 and Windmills x7.

Then an ugly mosey around The Casino Building with some doubt from the PAX before going up and over Popp Bandstand for Stop #2 on the nearby grass.

With 12 granite columns and topped with a bronze dome, Popp Bandstand was named for is benefactor, John F. Popp, and is a replica of the Temple of Love in Versailles. In 1916, Popp made a donation to the park to build the Popp Bandstand which was
completed in 1917.

The Spanish Mission Revival-style “Casino” building opened in 1913 as a place that sold refreshments. Because of that, the City Park legend says that the building originally was called a cantina, using the Spanish word for a place where food and drinks are served. In a 2008 Times-Picayune story, City Park Executive Director Beau Bassich said he believed the New Orleans dialect colloquialized the word into “casina.” However, 1913 newspaper articles do use the word “casino” to describe the new building, explaining it will be “the amusement center of the park,” though there is no mention of gambling.

Here we circled up using 1917 and 1913 to inspire the rep count for Peter Parkers x19, Low Slow Squats x17, Mountain Climbers x19 and Arm Circles x13.

Then we recaped the age of the park, 164 years, with a Plank Merkin circle where all PAX held a high plank while merkins were cranked out individually in a clockwise manner up to 164 total.

Then a mosey over the stone bridge towards City Park Ave for a meandering jog through the oldest grove of mature live oak tress the world. We made sure to recognize the two oldest ones by looping around McDonough Oak and then, after some doubt from the PAX about my navagation ability, made our way to the Ansmen Oak, both of which are approx 800 years old. Here we circled up for an 8 round burpee countdown, one round for each century…Burpees x8,x7,x6,x5,x4,x3,x2,…x8 for the crowdpleaser! More about City Park trees here: http://neworleanscitypark.com/in-the-park/trees-in-city-park

Then a mosey over the Ansmen Bridge, one of 9 built by the WPA, and back to The Peristyle where we lined up on one side for a partner circuit. This included 8 rounds of PAX #1 performing the specified exercise across the Peristyle and back (timer) while PAX #2 stayed put with a stationary exercise.

1)Inchworm & Wall Sit

2) Bearcrawl fwd/bwd & Balls to the Wall

3) Duck Walk & Declined Plank

4) Crab Walk fwd/bwd & Wall Sit

5) Lunge Walk & LBC

6) Kong & Balls to the Wall

7) Fiddler Crab & Flutter Kicks

8) Lateral Lunge & Wall Sit

Next up, we couldn’t leave out the adjacent Great Lawn that has hosted countless hours of F3 beatdowns. Built in 2010, the Goldring/Woldenberg Great Lawn is enjoyed by many and has seen a slew of picnics, concerts, yoga classes, and side straddle hops over the past 8 years. So we moseyed a quick loop to the Great Lawn and back to the nearby benches for a partner circuit of: PAX #1 Dips x20 OYO while PAX#2 runs to GL for Merkins x10 and back. Rinse and repeat for 3 rounds total follwed by a “victory lap” around the GL topped off with planking to wait for the six.

Still some time left for a few more history lessons so over to the rear of The Peristyle to gaze upon the banks of Bayou Metairie. Although it is now a landlocked lagoon, Bayou Metairie was originally a natural waterway spanning from Bayou St. John to the swampy area near what is now Old Metairie, essentially following the path of current day Metairie Rd. Once used by the Native Americans and early settlers, the banks of the bayou gradually formed the Metairie Ridge which provided high ground for ground transportation and later development of homes.

Since we didn’t have a year to use for rep count, we shifted our focus to 1946, the year of the first City Park Big Bass Rodeo, which is the oldest freshwater fishing rodeo in the country. At this point YHC had to alter the planned exercises and went with the first thing that came to mind, burpees, which really seemed to excite the PAX and peanut gallery, given the initial silence of disbelief followed by some grumbling and the “we already did enough burpees” comments. So PAX#1 knocked out Burpees x19 while PAX #2 held a wall sit on the ledge along Bayou Metairie, which had an awkward slope not conducive to said exercise. Then partner plank slaps, aka patty cake, holding a high plank and alternating hand slaps up to 46.

Nearing the end of our hour, we had just enough time remaining to circle up under The Persistyle for some themed Mary. YHC breifly talked about the various projects completed by the WPA (Works Progress Administration) in the 1930’s throughout City Park, including Tad Gormley Stadium, nine concrete bridges, a golf course, several art deco conrete benches, and Roosevelt Mall. In 1937, President Franklin Roosevelt came in town for the dedication ceremony. Pics below and more info at:
http://neworleanscitypark.com/in-the-park/works-progress-administration-in-new-orleans-city-park

https://www.nola.com/living/index.ssf/2014/08/city_park_throwback_thursday.html

In this undated archival photo, President Roosevelt chats with New Orleanian Paul Alfred Montreuil, 7, at the dedication of the Franklin Delano Roosevelt Mall in City Park. Also pictured: Marcel G. Montreuil, park superintendent; George Grundmann, chairman of the dedication committee and vice president of the park board; and James H. Crutcher, administrator of the WPA in Louisiana.

Our WPA and FDR themed Mary consisted of:

W – Weezey Jeffersons x10IC

P – Pickle Pounders x15IC

A – American Hammer x20IC

F – Flutter Kicks x20IC

D – Dying Cockroach x15IC

R – name??? exotic exercise led by Triple Shift x25IC

Moseyed back to the flag with some rain for added bonus. Capped things off with a COT and announcements. T-claps to War Eagle for stepping up to lead the prayer. He’s a pro at that stuff and much more eloquent in that field than YHC.

NMM – Thanks to the PAX for bearing with my non-professional tour guide ability and abbreviated history tidbits throughout the morning. As always, the peanut gallery led by Rudy and others kept it entertaining. T-claps to Mahatma and others for the occasional motivational cheers and USMC grunts to keep the PAX in high gear. Several guys asked for links (http://neworleanscitypark.com/in-the-park) to some of the City Park history in so I included several in this backblast, which may be one of the longest in F3 history….sorry for the long read, if you made it this far. My wife asked if I was writing a book.

Thanks for the chance to lead.

Tool



+14

December 9, 2018
610 Stomp #171

It was a chilly morning at the Stomp, where 8 veteran Pax posted to get a little running in. YHC posted in sleeveless F3 Garb, in preparation for the upcoming Crazy Ivan! Based upon the outer layers the rest of the pax wore, one would think it was literally freezing outside! Rudy posted today, still upset he missed Walleye’s Notre Dame themed beat down. He was dressed in full winter attire, and he’s faster than me. YHC is, after all, the fastest slow guy in F3 Nation. So YHC got to thinking….is there anything Rudy and I have in common? First, we both belong to F3, which makes us both leaders. Beyond that, not sure. Oh wait! As of about 5 minutes ago, we did have one other thing in common: neither of us started a Back Blast for the last 610 Stomp we Q’d! Badada Boom!
0530…A brief disclaimer….simple instructions given to run 20 minutes out and 20 minutes back on the regular route….lots of mumble chatter! Just another day at the Stomp!
Back at the shovel flags, a little Mary:
Flutter Kicks IC x 20 followed by Hello Dolly IC x 20

10 Burpees OYO to seal the deal!

COT
Countoff, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q!

Thanks for posting with me today!

SYITG!

+7

December 4, 2018
Rain or Shine at the Mothership!!!
Pre-Thang

23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December. At 6:30, YHC gave his standard disclaimer and off went the PAX.

(missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

Warm-ups

Short mosey to the Peristyle and did the following in cadence:

SSHs x 20

Windmills x 10

Forward Arm Circles x 10

Backward Arm Circles x 10

Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

Peter Parkers x 15

MC x 15

Partner Workout

Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

The Thang

Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

Round 1
- 20 box jumps
- 20 incline merkins
- 15 box jumps
- 15 merkins
- 10 box jumps
- 10 derkins
- 5 box jumps
- 5 diamond merkins
- then moseyed to the last light post and back to the fountain (about 0.5 mile)
Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

Round of Mary

Moseyed to the grass field next to NOMA and did the following in cadence:

Hello Dolly x 20

Dying Cockroach x 20

Flutter kicks x 20

American Hammer x 15

Moseyed back to the flag with 30 seconds left. Why not 3 more burpees??? PAX finished the workout at 7:30 a.m.

COT

Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling). Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

King Kong

+8
December 1, 2018
Bringing a Typical Uptown Beat-down to the Mothership
Pre-Thang

Gabrielle originally had the Q for this Mothership. He had asked if YHC could take the Q. Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning. At 6:30, YHC gave his standard disclaimer and off went the PAX.

Warm-ups

Short mosey to the Peristyle and did the following in cadence:

SSHs x 20

Windmills x 10

Seal Claps x 15

Hill Billies x 20

Imperial Walkers x 20

MC x 20

Peter Parkers x 20

Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other. 5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

The Thang (Chipper Workout)

Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

Round 1
- 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
- to the fountain with 50 dips
- to the first light post with 5 burpees
- to the 2nd light post with 50 Hello Dollies
- to the 3rd light post with 5 Burpees
- to the 4th light post with 50 squats
- to the 5th light post with 5 burpees
- to the 6th light post with 50 leg raises
- to the 7th light post with 5 burpees
- to the 8th light post with 50 King Kong shoulder taps.
- Then moseyed back about a quarter mile to the steps in front of NOMA. Rinse and repeat.
Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

Each lap is approximately 0.5 mile. In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

While YHC was giving the instruction for the Thang, a lot of mumblechatter. Triple Shift informed YHC with “that’s a lot of leg raises.” The time was approximately 6:53 when the PAX started. The goal was to finish all 5 rounds before 7:30. YHC knew this would not be an easy challenge.

Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round. The PAX finished strong. T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time. YHC loved it because he would do the same. Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge. This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

COT

Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week. Thank You all again for the opportunity to lead. SYITG

King Kong

+5
November 19, 2018
Stop me if you’ve heard this before
Today marks year 3 of YHC’s F3 addiction. Thanks to the brotherhood which has welcomed me, challenged me, improved me. Its been a great ride, and one I look forward to for many more years. I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this. Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show. No, it was not “Shorty”. It was a true and faithful brother of a slightly different height.

Looking for Amnesty

In hindsight, I have no idea how I survived that workout. As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”. But it hooked me, and set me on a path.

So here we are – November 19th, 2018. Anniversary #3. What did I do for the anniversary? Uh, the same thing I did on November 23rd, 2015. Same as I did on November 21st, 2016. Same as I did on November 20th, 2017… I’ve never been called “creative”.

Mosey to the Rock Pile! Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

Warm Up

SSH x5. Then grab a rock. Some muttering about how the warmup was as hard as Notre Dame’s schedule. I will remember that comment, Rev-Sox. But we’ve got to get busy.

The Thang

The thang that hooked me. The Lieutenant Dan. Yes, Bogey – WITH A ROCK. At the end of the tree line, start Lunging and Squatting until you get to the fence. x2. x4. x6. Must. Keep. Going. That’s a loooong way to that fence. When you get there, no rest for the weary! Grab a People’s Chair on the fence while we wait on the 6. Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

Once everyone gathered at the fence, it was time to give the legs a breather. What better way to rest the legs than with The Jack Webb. Yes, Amnesty – WITH A ROCK. Merkins (one arm on the rock), Rock Presses. 1x/2x. 2x/4x. Up to 8x/16x. Hand Grenada 20 count, please!

Circle up for some Mary. One group of 4 PAX scoot over to the playground. Everone get in a solid 10 Pull Ups, with spotting if needed. Then hurry back. Rest of the PAX are doing Mary.
- Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry. 31. 32. 33. 34……
- Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
- Leg Raises for PAX group 3
- Flutter Kicks for PAX group 4
Time to start moseying back. And by Moseying back, I meant The Lieutenant Dan. Yup, go the other way down the field. Same as the first time. Only Al Gore at the end. Thanks, Kuch, for explaining the Al Gore to Momma and Dem. “You see, you’re hugging a tree. A tree hugger. Get it? Get it?” As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock). Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy. Good choice!

Next up – another Hawg special from my second week: the Bloom Where You Are Planted. Grab your rock. The goal is to NOT PUT IT DOWN.
- Shoulder Press, Curl, Row, Squat, Bench Press x12
- Repeat x10
- Repeat x8
Time to return. But Mambi wanted more – so one more Shoulder Press x6, just for you. Now return the rocks and head back to the flag.

Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust. Thank you all for what you’ve given me. And thanks for the opportunity to lead again.

+14
November 19, 2018
Wolf Pack MNT TGIF – Student wake up call!

After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain! After a quick disclaimer we moseyed towards the campus. As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students! Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

Warm Up – all 4 count

SSH x 26

Grass Grabbers x 15

Parker Peters x 15

Shoulder Taps x 15

Push Ups x 10

Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

100 alternating merkins

200 jump squats

300 shoulder presses

PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

Then

Groups 4&2 and 1&3 lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

Dilemma QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

All said we were only about 5 minutes over – SOLID work!

COT – Name O Rama – Announcements – Intentions

Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

God Bless – It’s a privilege to have the opportunity to lead!

+9

November 16, 2018
Okwata – Physical Fury

Okwata – there is no AO more unpredictable! This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!

11 men showed up to the lakefront to work. After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.

The rest of us took a short mosey to warm up:

Short run with high knees and carioca around the fountain then circle up

SSH x 25

Side lunges x 25

Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead. JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.

Now time to work:

1-5 levee work

Start with

1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

1 minute plank recovery

Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

1 minute plank recovery

Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6! He caught up and we started some Mary!

Combo x 20 2 count – Dying Cockroach into Penguins

Combo x 20 2 count – In and Out to flutter kicks

High Plank J – Lo’s x 15 2 count

COT

Give thanks and take nothing for granted – carry forgiveness in our hearts!

Let’s do this again some time!

+4

November 16, 2018
Backblast – Catfish, 2018-11-10

Another beautiful (albeit slightly chilly) day on board the Mothership at City Park. Attendance stood at 16 total, with 13 existing members and 3 FNGs.

The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)

Today’s activites started with a mosey out to the grass next to the Museum for…

Side Straddle Hop

Arm Circles (Forward)

Arm Circles (Backward)

Peter Parkers

Catalina Wine Mixers

Parker Peters

Windmills

From here we moseyed to the fountain for a Dora featuring…

100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.

This was followed by two laps of Indian run around the main drag in front of the museum.

From here we moved to the trees in the adjacent grassy area. Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.

From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.

Thanks to everyone for coming out and participating! Should be a great start to a gorgeous weekend!

+6

November 10, 2018
Partnering in the dark
6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark. YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

PAX were thus treated to a modified, sorta-improvised Q – and they noticed. And mumble-chattered about it. But c’est la vie: you get what you pay for…..

To the Great Lawn!

Heisenberg grumbled about the damp and cold. So… Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs! Much gumbling ensued. So – lets roll over for some Superman. More grumbling. That might have been the last YHC heard from Heisenberg for the rest of the workout.

Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence. Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird. So quick cancel of that one. Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count. Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

Partner Up for Blimps

Partner up for BLIMPS around the great lawn. Start on one end with 5 burpees. Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction. When you meet your partner around the track (wherever it is), do the next exercise together. Then keep running.

5 Burpees. Run. Say Hi when you meet your partner.

10 Lunges. Run again. Say Hi again.

15 IWs. ….

After several repeated explanations, the light slowly dawned on the PAX. Even King Kong was able to figure it out. So we were off.

When finished, join the PAX circle in the middle for more LBC waiting on the 6.

Partner Up for some Sprints

Groups of 3 this time. PAX 1 does LBC on one side of the great lawn. PAX 2 does Merkins on the other side. PAX 3 sprints across the lawn tagging out his partner on that side. Partner sprints back across the lawn. Etc. etc. etc. You are either doing LBC, Merkins or sprinting. Rinse and Repeat until YHC gets bored. YHC gently reminds PAX to sprint , not mosey. There will be time for resting later.

Go.

6 mins later, PAX got a 16 count from JV.

Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

Partner Up for some Dips

Partner up – find a different partner. 4 Minutes of Partner Dips at a bench. What’s Partner Dip? PAX 1 does 20 dips resting feet on PAX 2 who is planking. Repeat. YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

Mosey to the Baby Foundry

Parnter Up for a Circuit

6 groups (3 PAX per group)
- 15 Burpees (Timer)
- Green Snake Jumping (or Box Jumps)
- Pull Ups
- Merkins
- Hanging Knee Lifts
- Dying Cockroaches
Everyone gets a turn at all of ’em.

Mosey Home

But wait! Two Yutes asks Q if we could PLEASE do some more Monkey Humpers! Of course we can. So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30. Lots and Lots of PAX groaning after MH x30. And lots of strange running form to be seen as we re-started the Mosey Home.

Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

Peter Parker at the Flag waiting for the 6.

COT

Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing. Bring F3 to your friends!) and close out with our intentions and prayers. Thank you all for the opportunity to lead!

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November 5, 2018
Red Badger Friday

Seven Pax gathered in the gloom of Friday, November 2nd for a beatdown in honor of Chief Petty Office Mark “Badger” Carter. On December 11, 2007, the Badger (the 5’5″ Carter received his nickname after besting a fellow Seal who was 6’5″ in a wrestling match) was killed while fighting in Iraq along with his fellow Navy Seals. We honor him by pushing ourselves in this morning’s beatdown.

Warm-Up

SSH – 20

Peter Parkers – 20

Shoulder Taps – 20

Hillbillies – 20

The Badger

Grab your rock for the Badger which consisted of six rounds of fun. Each round was one lap around the track followed by 15 squats with a large rock and then 15 pull-ups. Most of the Pax knocked out the six rounds with a few throwing in some extra credit work. Tclaps to Triple Shift for doing his squats with a boulder.

Renamed

Count-off, Name-O-Rama and then…

Tool requested a name change for Stone Age who received his name last Friday. Tool asked that his suggestion of Stonehenge be considered since he couldn’t pull it out of his memory last week. YHC was feeling generous as Stone Age gave him the best compliment he has received since joining F3 about half way through the Badger, so Stone Age has been renamed to Stonehenge.

We ended in prayer with much prayer being sought for the parents of our Pax. May God empower us to be faithful sons to the men and women who raised us as they age.

-RevSox

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November 2, 2018