F3 New Orleans

Tag: Triple Shift

  • Minute Merkins are Harder Than I Thought

    A Pax of 6 arrived at the Uptowner for a morning of exercise without running. The usual disclaimer and off we go. The plan for today was Tabata with 60 seconds of exercise, and 10 seconds of rest. As it turns out, 60 seconds of exercise is harder than I thought.

    Warm-up COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Low Slow Squats x 20 IC
    Windmills x 10 IC
    Arm Circles 20 Forward, 20 Backward
    Mountain Climbers x 20 IC

    We mosey 20 feet for the first Tabata:
    Merkins for 60 seconds, focus on form
    WWII Sit Ups for 60 seconds
    Planks for 60 seconds
    Squats for 60 seconds
    3 rounds total

    Grab a rock, a big rock
    Chest press for 60 seconds. At this point, I conceded that 60 seconds is a long time. So we went back to In Cadence.
    Curls x 10 IC
    Rows x 10 IC
    Repeat for 3 rounds.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter Kicks x 20 IC
    American Hammer x 20 IC
    Crunchy Frogs x 20 IC
    Dying Cockroach x 20 IC
    Box Cutters x 20 IC

    We returned our rocks, and had just enough time for more exercise with a smaller rock.
    Biceps curls into shoulder press x 20 IC.

    Final circle for count-off, name-o-rama, announcements, intentions, and a prayer. Thank you for letting me lead.

    Walleye

  • Cooler (and possibly better) than Rudy

    Q list had Rudy scheduled for this Monday and YHC for the next, but that date was looking iffy.  After working a trade over the weekend, it meant YHC would be leading Rock City sooner than later.  Knowing it would be hard to deliver a beatdown that tops Rudy’s iconic Fighting Irish themed workout of years past or the recent 40’s on the levee, YHC brainstormed up a few ways to appease the PAX that were expecting their favorite ND alum instead.  Here’s what we did:

    Mosey to the usual area for a warm-up COP:

    • IW x25
    • Abe Vig x10
    • Arm Circles x10
    • Burpees x5
    • Burpees x5
    • Burpess x5
    • Burpees x10 #crowdpleaser

    Grab a rock good for curling, hold it overhead, and meander over to the track/field for COP #2 to work on the guns:

    • Curls x15
    • Rows x15
    • LS Squat x20
    • Curls x12
    • Press x12

    Partner up along the back of the end zone for 3 rounds of:

    • Partner 1 runs to opposite endzone, knocks out 5 Burpees, and runs back (Timer) while
    • Partner 2 cranks out x10 Curls, x20 LBC, x10 Curls, x20 LBC,…..

    T-claps to Abacus for the burst of speed on the final run!  #beastmode

    Next up would be yet another crowd pleasing circuit, hopefully way better than whatever Rudy had in store.  Here we circled up for (2) 3 minute rounds of “The Suck” which consisted of as many rounds as possible of SSH x6, Merkin x6, Squat Jumps x6, rinse and repeat for 3 minutes, calling out your count after each round.  Despite the one minute break between rounds, the grumbling never really subsided.  Once done there seemed to be a harmonious feeling of accomplishment.  T-claps to the PAX for pushing hard.

    Grab your rock and start heading back to base, knocking out shoulder presses along the way.  Circle up for one last COP:

    • Flutter Kicks holding rock x20
    • Penguins x20
    • Wife Pleasers x20
    • Curls x15

    Head back to the rock pile but first, SUDDEN CHANGE – Shoulder Press x10.

    Mosey back to the flag with one minute left for some hip flexor stretching.

    COT to seal the deal.

    Hopefully the PAX enjoyed this more than the Hamlet themed stuff Rudy probably would have subjected everyone to.

    Thanks for letting me lead,

    Tool

    P.S. – I had to pick on Rudy since he heckled me for the untimely backblast

     

     

     

     

  • To your left, no my left….Get Some!

    From the start (a bit of humility and learning) set in for the QIC as 16 men gathered and heard the disclaimer by none other than Craig…..Oh wait a minute a.k.a. Mahatma-Ice.  So it begins –

    DISCLAIMER

    Mosey to towards the big field for warm up – while listing to chirping complaints that “running” is only supposed to on certain F3 workout days.

    Warm up

    SSH x 30

    Seal Jacks x 25

    Down to your 6 – no stand up (to moans from the Pax primarily Rudy and FracSac, as if the extra effort was going to cause a little more sweat).

    Once back up Hillbilly x 15

    ISW x 10

    Austin Butt Kickers (again communication break down as to left arm out, “what leg” back.  QIC may be better at demonstrating the exercise, it finally begins) x 20

    Dive Bombers x 5 (4 cnt)

    Bicycle Kicks x  20

    Now for the reason we all got up and came out this morning… The Thang-

    1st Field Event:

    2 man team – 100 Burpees total split “evenly” between them.  (1) did Burpees will the other went out 2 tree distances doing Bear Crawl then back doing Kongs – Switch the effort.  I think most got a shot at doing the out and back twice.  I teamed with Frac, he was determined to add in additional Burpees thinking I might have gotten more than him (I’ve come to learn, he likes them!)  Can’t speak for any other teams.

    2nd Field Event:

    Pax broken up into 4 teams of 4 –

    ZigZag Squat Run; Indian Style (with some kind of audible to note that Pax member completed their run and next Pax to go).  Distance 4 trees with the entire team to sprint back. QIC noted after the start of this “thang” that the losing team had to complete 5 Burpees (TripleShift’s team lost – complaints about brotherhood so all teams gave the 5).

    3rd Field Event:

    2 teams of 8 –

    Body Tent Low Crawl – Distance 5 trees (Again complaining from the field that there was some kind of “big” brother rules as to the line of completion for everyone to sprint back) so again PAX all participated in Burpees

    4th Field Event – Back to 4 teams of 4

    Low Crawl – Frog Hop – Low Crawl – Frog Hop….. Distance 4 trees.  (Bit of a communication break down but PAX figured it out and the event was completed)  Can’t recall the losers but I think the understanding was we all shared in the Burpees.

    5th Field Event – Pax back to 2 teams of 8

    Plank Body Hurdles (Indian Run) – losing team busted butt to make it close but circled up to start Burbees – somehow the brotherhood of sharing the pain was now gone with the other team heading off to get water…..Rudy called them out and most jumped in grinded out a few.

    Slow mosey towards fountain –

    Pax circled the Fountain with QIC wanting to create 8 2 man teams – seemed easy enough….”look to your left and that’s your teammate; well my left!  QIC learned a lesson as to using a count off to establish PAX position then match 1&2…… (this will be used next time for sure).  Now add in that we pissed off the legal training crew, encroaching on their space – we only needed a small section but this might be why women aren’t mixed in with F3 groups, they pick up their stuff and stormed off, clearing the area.  (When Qing in future, I’ll be more sensitive).

    1st Fountain Team AMRP

    While one member did box jumps the other hopped 1st set of steps then 2 Burpees at landing area then hopped as many steps at a time until reaching the top landing 3 Burpees, run back – SWITCH  x 2

    2nd Fountain AMRP

    Same team effort as above except Shoulder Taps 1st, then Durkins while teammate hops the steps and does Burpees.

    With about 7 minutes to go – Mosey back towards the flag – TripleShift was pushing the pace so we had enough time to detour to the big field for some last minute Mary-

    LBC x 20 (4cnt)

    Scuba kicks (Flutter Kicks) x 20 (4cnt)

    WWII – Sit ups x 4 (4cnt)

    Pax member reminded (actually it might have been a complaint) that QIC had passed the 7:30 mark so the fun had to end with a quick mosey back to the flag.

    COP, announcements, no intentions – closing prayer.

    Gents thank you for the opportunity to lead (and learn) today.  No doubt God gives us the blessing of the present to be embrace and enjoy.  I’m want to give a shout out to 2-Utes for getting me involved with F3!

     

     

  • The 40, Part 4

    Its Okwata Time. That means its Levee time. 40 times.

    11 PAX gathered around the shovel flag this morning in the dark gloom. Alas, no glorious sunrise over the waters of Okwata. The PAX will have to wait several weeks for the morning light to appear during the workouts again. Until then, just gloomy gloom. The PAX welcomed the visitor – Schottenheimer from Cleveland. Thanks for coming out to join us!

    At 5:30, YHC pronounced the disclaimer and so we began.

    First, Mosey 10 yards to the flag (from all the way across the sidewalk). Circle up for warmup, sprinkled with mumble chatter.

    • SSH x25
    • Abe Vigoda x10
    • IW x25

    Then off to the base of the Levee.

    By now, the PAX know the drill.  10 exercises.  4 Sets of each exercise.  10 reps per set.  Back and forth over the Levee for each set.  That equals (do the math….) 40 trips over the levee.

    1. Cross Fit Merkins: Oh, the grass is cold.  And wet.
    2. Box Cutters: Out-Up-In-Down half the time, Up-Out-Down-In the other half.  Shorty finally realizes there’s a difference.
    3. 4-Count Lunges: Triple Shift appears to have mixed signals and went for the 20 reps of 4 count lunges.
    4. Derkins: a new wrinkle – stop half-way down the levee for the exercise.  Slip and Slide trying to stop
    5. Dying Cockroach: Frac rightly points out that Roaches crawl, forcing a clarification from YHC that we were doing the Dying variety.  On our backs.
    6. Bobby Hurley: OK, YHC certainly felt this when running up the hill.
    7. Irkins: stop half-way up the levee for the exercise.
    8. Monkey Humpers: I thought the Bobby Hurley burned….
    9. Hello Dolly: I think that just maybe I saw Mahatma break a sweat.
    10. Burpees: The crowning glory, as Tool was lamenting the lack of burpees in the workout.

    Finished up at 6:08.  We are getting better at this.  That meant we had time for more!  Quadrophelia!  Up to the top of the levee, so we can run forwards-down and backwards-up (i.e., always look to the lake) for 4 minutes.

    Back to the flag with a minute to spare.  Time for LBC x40.

    Finish up with Count-off and Name-o-rama.  Intentions, then close with prayers.  Psalm 40, a song of praise.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

    Thanks for letting me lead!

  • Its march, must be basketball time

    It’d been several months, but YHC was ready to get back to business. Unfortunately, in the meantime – apparently YHC had forgotten many aspects of how to Q, and the PAX was always ready and willing to point out his many mistakes and flaws. Oh well. You get what you pay for….

    Arriving at 6:20, YHC enjoyed some good F2 with the early arriving PAX. Slowly but surely a good size crew pulled in, and as 6:30 rolled around, the crew of 19 set off towards the east – enjoying the pink and orange hues from the sunrise as we moseyed towards the lawn in front of the museum.

    Warm up:

    • SSH x25 (Here comes Coxswain – he seems to think the workouts start at 6:35)
    • Smurf Jack x20 (Mumblechatter about “Smurf Jack” and “Cowbell” seemed rampant)
    • Hillbilly x25 (Bogey decided to point out some flaw in YHC’s form.  YHC thought his form was perfectly adequate.)
    • ISW x20

    Its March, leading up to the NCAA tournament.  So lets talk basketball…

    Thing 1: Notre Dame reference, of course.  Wednesday Night, YHC making dinner and turns on the TV to discover ND playing Va Tech.  Early in the second half, ND is down by 21 and looking terrible.  End of second half, ND is up by 5 and celebrating.

    • Peter Parker x21, 5 Merkins
    • Parker Peter x21, 5 Merkins
    • Shoulder Taps x21, 5 Merkins
    • Floyd Maywether x21, 5 Merkins

    Little did he know at the time, but our FNG is a Va Tech fan.  Sorry (but not really) about that.

    Thing 2: 2000s and the advent of the “1-and-done”- 1 year of college bball before moving on to the pros.  Anthony Davis wins national championship and Final Four MVP.  Then on to the Pelicans.

    PAX splits into 3 groups for the “1-and-done Indian Run”.  Each group runs from the front of the Museum out to Wisner, then back and on to the Refinery.  The “1-and-done” part: the last PAX drops for 1 Burpee before sprinting to the front of the line.  Each PAX seems to get about 5 burpees in during the run.

    Thing 3: Duke and the dreaded “Bobby Hurley”.  Dang them and their slap-the-floor approach to defensive intensity, epitomized by Bobby Hurley in the early 1990s.  PAX pair up – 10 groups.  YHC fumbles a bit trying to get the 10 exercises ordered to intermix legs, arms, and core.  YHC fails miserable.  Many PAX point out YHC failings.  YHC perseveres.

    • 15 Bobby Hurleys (the timer)
    • Box Jumps
    • Ski Jumps
    • Pull Ups
    • Step Ups
    • Dips
    • Mountain Climbers
    • Rows
    • Knee Ups
    • Merkins

    Repeat for 2 cycles.  Bobby Hurleys followed by Box Jumps followed by Ski Jumps: that’s a bad ordering of exercises.  Note to self to try and avoid that next time.

    Mosey to the great lawn

    Thing 3a: Quick Pitstop at the Tool Wall for 25 Calf Raises and 25 Monkey Humpers.  Just because.  Mosey on to the great lawn and plank in the center for the 6.

    Thing 4: Dean Smith and the 4 Corner offense.  OYO – 8 8-count-body builders at each of the 4 corners around the great lawn.  Start where ever, go in whichever direction.  YHC doesn’t care.  Just get to each corner and do 8.  Go.  El Guapo had to be reminded what a “corner” is.  its not the straight away.  Its the corner.

    Return to the center to plank for the 6.

    Thing 5: Fab 5 from Michigan – we’ll do the Ab 5

    • Ray Jackson (the lesser known member): LBC x25 (because YHC couldn’t think of a J ab exercise, though several astute PAX later pointed out the J-Lo….
    • Jimmy King: flutter Kick x25
    • Jalen Rose: dying cockRoach x25
    • Juwan Howard: american Hammer x20 (YHC feeling the pain…)
    • Chris Weber: that’s right, the dr. W x10

    Thing 6: Nolan Richardson and Arkansas “40 minutes of Hell”.  PAX finish with our version of “4 minutes of hell”.  Suicides across the great lawn OYO for 4 minutes.  Go.

    Mosey to the VSF (20 PAX and we have a VSF?  Where are the flags?!?!?!?)

    Count-off, Name-o-rama.  YHC told he is doing it wrong (which, apparently, he is).  Naming of our FNG – was “Papa Bear” (celebrating his brood of 3 married children and youngest 9 year old), until we realize that “Papa Bear” is already claimed.  So late pivot, naming him “Hokie Pokey” for his Va Tech connections.

    Announcements (Thursday Night Basin Run, next week’s Tough Mudder).  Intentions and Prayer to close.  Today’s scripture is the parable of the pharisee and tax collector praying in the temple.  Jesus instructs us to pray as the tax collector, humbly.  Lord, teach us to be humble.  Lead by our example, not by our words.

    Gentlemen, thank you for the opportunity to lead.

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • RED Friday – Captain Dan Whitten

    This RED Friday Workout was in honor of Captain Dan Whitten.

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    Warm-up:’

    Imperial Walkers x 10

    Then YHC turned it over to Abacus to complete the warm-up:

    SSH x 20; Windmills x 20; Low Slow Squats x 20; Arm Circles x 15 forward x 15 back

    The Thang:

    22 Kettlebell swings; 22 box jumps; 400 meter run; 22 burpees; 22 Squat Thrusters.

    Do as many rounds of the above as possible in 30 minutes.

    Moleskin

    • Great work today.  Everyone finished at least 3 rounds.  Mahatma was a beast, completing four rounds in honor of a friend with very serious health issues.
    • Kobains for the box jumps on the wall.  Not the safest exercise.
    • Great job by Abacus leading the workout. Come support him next Friday for his VQ.

     

  • The leadership principle of Humility

    HUMILITY
    hu·mil·i·ty
    /(h)yo͞oˈmilədē/

    Definition –  Not thinking less of yourself but thinking of yourself less

     

    When I saw the slot still open for the Q at the foundry on Tuesday, I had to sign up.  Especially since I told Walleye that I would bring the flag.  It might surprise you that this was my VQ at the Foundry so I had to make it good.  I was looking for inspiration while causing some perspiration and Mathlete suggested that I check out www.pushjerk.com.  A quick perusal of the website brought the pain this midday morning.

     

    WARMUP

    30 SSH x IC, 20 Hillbilly x IC, 15 Windmills and 10 arm circles (front and back).

     

    THE THANG

    A) 3 rounds / 3 minutes each round / 45 second rest

    7 SSH, 7 Mountain Climbers and 7 Jump Squats – AMRAP in the 3 minutes

    The goal was to at least get 6 rounds in the 3-minute time limit.  Mahatma Ice and Cowbell left the Q and the PAX in the dust!  Well done!

    Cool down with a quick 400 mosey to catch our breath.

    B) Next up was the Genuflect / Lt. Dan.  Instead of a 1 squat to 2 lunge ratio, we got down on our knees and got back up and coupled it with the lunge sequence.  Genuflect up to 7 and bear crawl back.

    C) Jack Webb

     

    MARY

    30 x IC Flutter Kick, 20 x IC LBC and 15 x IC Dying Cockroach.

    3 minutes of ‘Get on Up’ and 2 minutes of the Dying Worm (my core is still sore).

     

    CIRCLE OF TRUST

    For my inspiration, I told the story of Booker T. Washington and his character of humility.  Being leaders we are called to leave any pretense at the door and look to serve others.  Check out the story below.

    http://www.midnightangel308.com/real_lesson_in_humility_a.htm

    Countoff, Namerama and Prayers for Fracsac’s aunt dealing with cancer, Tool’s son Brady and all the special needs families and my employee who was diagnosed with moderate to severe Emphysema and can no longer work.  Thank you for the honor of leading!

     

     

  • Wiggins, Mississippi F3 Workout???

     

    Every year our local homeschool community goes to enjoy a bit of the outdoors at Flint Creek Water Park in Wiggins, Mississippi.  It’s a great time where families can spend time outdoors and we can let the kids run wild in the woods without worrying.  This year, it was the weekend after Mardi Gras and the weather was not too cold for campfires but it was a great time to get together to hang out.  On Friday night, we had a scheduled weenie roast where all the families would be in attendance.  A perfect time to EH some fresh blood!  Unfortunately, I arrived late and couldn’t EH anyone for the planned Saturday workout but Mathlete and Babyface filled in with honors!

     

    The next morning, I arrived at the levee which is twice the size of our beloved Okwata levee at 6:55 am and our shovel flag was already up.  Coupons (rocks) were ready to go.  I welcomed the two (2) FNGs and gave my disclaimer which was received with the “What the H@!# did I sign up for” look.

     

    WARMUP

    Mosey across the top of the levee about 200 yards out and then headed back.  Did the standard SSH, Imperial Walkers, Windmills, Mountain Climbers, and Arm Circles.

     

    THE THANG

    Partner up for a Coupon Dora!  PAX 1 carries the coupon down the hill and then walks back up the hill while PAX 2 does said exercise then flapjack.

    100 burpees, 200 ww2 situps and 300 air squats

    After that epic event, we circled up for a Jack Webb and finished with a bunch of Mary

     

    CIRCLE OF TRUST

     

    We closed out with naming our 2 FNGs and asked the Lord to help us be better fathers and husbands….especially that weekend!

    Coffeeteria at a local donut shop and good times!  Thanks for letting me lead!