Tag: Triple Shift

  • I am speed!

     

    For my first Q at the 6-10 stomp, I decided to do something a little different.  A track workout instead of going out to visit the missing monuments.  As Lightning McQueen’s mantra was heard in my head, “I am speed, I am speed, I am speed…” we headed to the track.

     

    Warmup with 30 SSH, 30 Shoulder Taps, and 30 Low Slow Squats all IC

    I was planning to do a 200, 400, 800, 1200, 800, 400, and 200 but ran out of time AGAIN and had to leave out the last 400 and 200.  We tried to run at our 5 k pace and would plank up for the six so we all could stay together but Smooth pushed us to run faster than our 5 k pace.  After each scheduled distance run, we jogged half the distance as a recovery and did 10 x merkins IC after each recovery distance so our upper bodies would be proportional to our lower half.

    With few minutes left, we did some Mary

    20 x LBC IC, 15 x Supermans IC, 15 x Dying Cockroach IC

    Mosey back to the flag, countoff, namerama, and prayers to the Creator.  Thank you for allowing me to lead!

  • Bear Crawl and Bicep Bonanza

    A no-frills yet solid morning was enjoyed by five men at The Uptowner on Friday.  The Q slot was empty the day before so YHC hopped on it and threw together some ideas to bring the sweat.  The focus was stretching, core work, and showing some love to the biceps.  Here’s what we did:

    Windmill x15

    Arm Circle x20

    123 Ups (not sure of official name?) x20

    Lunge Hold x45sec ea side

    Stationary Inchworm x20

    Peter Parker x20

    Low Country Crab x20

    Low Slow Squat x20

    SSH x30

     

    Grab a rock and line up approx 15yds from the paved track.  Here we completed a grueling round of Elevens:

    Rock Curl at start x1-x10

    Backward Bear Crawl to track

    Merkins x10-x1

    Forward Bear Crawl

    This brought out some grunts and groans, as well as some signature JV breathing.  Glad to report that the PAX dug deep and made it happen with very little modifications.

    Regroup and circle up for a four minute “Rotisserie Chicken” plank routine, one of Marlin’s specials.

    Then on to some more rock bonding:

    Curl x20

    Row x20

    LS Squat x20

    Curl x10

    Row x15

    Curl x10

     

    Next up, a round of Mary:

    Crunch Block Press x20

    Hello Dolly x20

    Penguins x20 (stressed good form getting shoulders off ground and reaching to front of foot)

    maybe one more???

     

    Then, shoulder press rocks as we walk back to rock pile and gather around the flag for 2-3 minutes of stretching.  T-claps to Triple Shift, our kinesiology guru, for hoping in and leading on of the stretches.  COT to seal the deal.

     

    Always a great way to start the day.

    Tool

     

     

  • Krazy Ivan 2018

    The events depicted in this Backblast are completely stupid and utterly pointless.  Any similarity to events which are neither stupid nor pointless is purely coincidental.  

    No animals were harmed in the running of the Krazy Ivan.

    The Inagural Northshore Krazy Ivan CSAUP went off as planned, sort of.  The Northshore won, the Southshore whined, and it was….warm??!!??  The lack of frigid conditions made for a slightly less stupid but still rather pointless event.  Next year, we will aim higher.  Without further ado…

    Twenty men gathered at the gazebo on the Mandeville lakefront on a beautiful, starry, breezy Saturday evening: 15 Northshore PAX, 1 Northshore Scorekeeper, and 4 Southshore PAX.  Lots of mumble chatter, a bit of trash talk, and some ogling at the Freedom Hammer ensued.  Somewhere around 2100, as the PAX waited for Triple Shift to open the needle valve to bleed some pressure (a little oilfield lingo, there), THE Manny rung the bovine bell.  Some quick instructions from YHC, including a warning of low visibility, potentially questionable footing, an offer of flashlights (offer summarily rejected), and the PAX gathered at the starting line.  Hawg mumbled something about the Gnarly Nutria always beginning on time.  Uh huh.

     

    With another ringing of the bovine bell, THE Manny released the hounds.  Turbo, Backdraft, Steve and all the other skinny dudes went out guns blazing.  Out and back to the west end seawall x 3 was the course.  The easterly breeze made for a nice tailwind on the way out that was as appreciated as was the equal and opposite headwind was loathed on the way back.  That is, unless you were Triple Shift.  You see, Triple Shift had a strategy, folks: get right on the heals of a really good looking, husky PAX and run in his ample slipstream the entire race, save for the last 50 yards when you turn on the reserves and blast past him.  So if you think about it, Triple owes YHC one of his points.  But more on the (contested) scoring later.

     

    The course was dark, sometimes nearly pitch black.  Although Orian’s belt and the waxing crescent were quite visible, the running path was at times not.  As 19 PAX trekked and traversed back and forth, forth and back, we passed those both ahead and behind us, those who lapped and those who got lapped.  This afforded the PAX opportunity to root for, hiss at, tease, encourage, or mock those we were passing.  I can speak for Triple, as he was behind me the entire time benefitting from all my hard work I mean seriously did I mention that already I mean it’s not a big deal that he got one more point than I did but really when you think about it I should at least be added to his Christmas card list but whatever I’m not bitter or anything.  Particular attentiveness and night vision skills were needed to navigate the last two tenths of the west end.  YHC had specifically warned the PAX about this risky, questionable section of the course.  So it’s a good thing that YHC himself did not take a tumble and nearly bust his ass on the exact part of the course on which the warning was issued.  That would be ironic.  Dontcha think.

    At the finish line, the PAX again gathered and coalesced.  Fracsac volunteered for Safety Caboose, finishing up the race and also ensuring that no man was left behind, injured, abducted, or absconded with.  Thanks Frac.  THE Manny tallied up the score and announced a 176-31 Northshore victory; looks of mistrust appeared on a few faces.  Perhaps that was because they were expecting a 177-31 loss.  But, abiding by the only rule of the Krazy Ivan – run the race in a tank top – THE Manny exercised legislative, judicial, and executive powers and stripped Turtle of his single point for finishing the race in a hooded sweatshirt.  Coutoramma, Nameorama, BOM, and off to The Barley Oak for some F2.

    At the BO, drinks were had an all was merry.  Tomatoes tested the neck twisting and head turning capabilities of Captain Sparkles (ok, his were not the only capabilities tested…hellLLOOO black dress).  An impromptu yet formal meeting of the F3 Rules Committee adjudicated on the ability to move an AO once it is established.  Verdict: negative ghost rider, pattern’s full brah.  At this point, Hawg petitioned the Rules Committee for a formal, third party review and calculation of the night’s score.  THE Manny’s honour in question, YHC immediately began the process.  Third party results are in, proving that you should sometimes watch what you ask for.  The final, certified, verified, bonafied count is 190-35.

     

    Excellent CSAUP, PAX.  T-Claps to the Southshore guys who posted.  We will see you at the 2018 Gnarley Nutria.  A pleasure to be amongst you.

     

    EiEi

  • Crochet Visor, Sans Gloves

    There are many reasons Hawgcycle is one of my heroes. He leads by example, he pushes himself and everyone around him to be better, Iron Sharpens Iron, he provides words of inspiration, he is a literary genius (just read the Tough Mudder backblast), and so on. Today, it is because he showed up in the gloom with a Crochet Visor and no gloves in 33 degree coldness to hoist some rocks. Gotta love the guy.

     

    View image on Twitter

    6 men braved the cold temperatures today to get stronger. As we discussed the heart-breaking ending to the Saints season, the men trickled in. The usual disclaimer and off we go.

    Warm-Up COP:

    SSH x 30 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC
    Arm Circles x 10 Forward, 10 Backward IC
    Windmills x 10 IC
    Plank Jacks x 20 IC

    Grab a Rock! We each grabbed a rock of our own choosing. And once again, Triple Shift grabbed the ol’ 51 pounder. #Respect #WayToLead

    We moseyed over to the field between the 2 tree lines for our entire workout. As the temperature was 33 degrees, YHC did not feel like running too far.

    Exercise 1: quick fire rock circuits, run-to-rest in between. Let it be noted, Hawg hoisted a frozen rock for all of these exercises without gloves, and never once dropped the rock early. Respect.

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Exercise 2:
    Rock lunges across the field, 50 yards, to the groans and huffs of the PAX.

    Exercise 3:
    8-count body builders x 10 IC
    8-count rock press x 10 IC
    Left side lunge with rock chest press x 10 IC
    Right side lunge with rock chest press x 10 IC

    Exercise 4:
    Rock lunges across the field, 50 yards, to the music of more groans.

    Mary COP:
    Flutter Kicks x 20 IC
    LBC’s x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    We returned our beloved rocks to the rock pile, and ran back to the flag to finish just in the nick of time. Count off, Name-o-rama, announcements, intentions, and a prayer. Special shout out to Abacus for killing it since he joined F3. Thank you for allowing me to lead. Stay warm out there this week!

    Walleye

  • Superfecta at The Uptowner

    YHC committed to Q four days in a row this week, and the fourth day, or the Superfecta as we’ll call it, had me up earlier than usual. 45 minutes before the alarm sounded kind of earlier. One would think that would indicate an early arrival at the AO, but nay! Pulling into the dead end parking lot at Pontiff Playground with three minutes to spare, following JV’s ride is what happened. Maybe it was too much time thinking about what the weather was going to do. 70 degree weather yesterday, but promises of weather in the 40’s today with the passing of the front had YHC a bit confused. YHC planted the shovel flag, and Tool walked up. YHC had some cones to set out, but the grounds were wet enough to be confused with a lake. Tool suggested the tennis courts, which was an outstanding idea! Setting the cones up for a circuit station beatdown, YHC noticed the wind moving the cones all over the court. Time to improvise. Return to the flag, give the disclaimer as the train passes….and then

    Warmup

    SSH IC x 31
    Imperial Squat Walkers IC x 15

    Grab a rock, one that can be used for OH press and Curls, and slow mosey to the tennis courts. YHC had planned on doing Uptowner Stink BOMBS, but it would require cones. With the wind not cooperating, YHC opted for circuits:

    Circuit One

    Double Merkin Burpees x 10 OYO
    OH Rock Press x 10 IC (4 count)
    Merkins x 10 IC (4 count)
    WW 2 Situps IC x 10 (4 count)
    Rock Curls x 10 IC (4 count)
    Rinse and Repeat x 5 (#Crowd Pleaser)

    Circuit Two (all 4 count)

    Rock Rows x 10 IC
    Rock Bench Presses x 10 IC
    Rock Squats x 10 IC
    Rinse and Repeat x 3

    Partner up for abs

    Leg throws x 15, flap jack
    Regular situps with parter holding feet. Do as many as possible in one minute, flap jack

    Mary with a rock (all 4 count)

    Flutter Kicks x 15 IC
    Hello Dolly x 15 IC
    Tin Snips x 15 IC
    LBC’s (no rock) x 15 IC
    Freddy Mercury (no rock) x 15 IC

    Times up, DownPainment made!

    COT

    Count off, name-o-rama, announcements, intentions, closing prayer

    NMM

    Thanks for posting with me today. With 4 back to back Q’s this week, YHC hopes this will challenge others to step up and Q where you can. If you don’t feel ready, ask someone that has Q’d to help, and share the Q. I had butterflies the night before my first Q, afraid it would be a disaster! Trust me, it never is, even though some of mine have had moments! Please refrain from taking this this opportunity to point out those moments…..

    T-Claps to Tool for bringing in Smooth and Abacus into the F3 fold. You’re nowhere near Triple Shift, but it still deserves recognition! Always be EH’ing!

    Crazy Ivan coming up next weekend. Looking at the weather forecast, it looks like the weather will be great! Good thing it wasn’t this weekend!

    Don’t forget tomorrow is Mahatma’s VQ at the Mothership! I have no doubt it’s going to be epic. Following the beat down, we get to witness him take a pie in the face from Rudy! This you can’t miss! Bring some cash for coffeteria…….

    SYITG!

  • Rock City Trifecta

    Solid showing on Monday at Pontiff, despite the rain.  Eight men braved the iffy forecast to get the usual fix of F3 at Rock City.  The scheduled Q was out with the flu (or maybe Saints game hangover???) so a few of us stepped in to sub.  Here’s what went down:

    Mosey to the rock pile, grab a rock, and head to the pavilion for cover.

    Round 1, courtesy of Tool:

    Warm-up consisting of IPW x25, Peter Parker x25, Arm Circles x20, Windmill x15, Hacky Sack x15, LS Squat x15

    Rock Curl x20, RLSU x20, Rock Curl x20, LLSU x20

    Then, a round of the yet to be named “sucky” circuit previously done a few times, but we altered it a bit.  Three minutes of as many rounds of the following exercises OYO:  SSH x6, Squat Rock Press x6, Bench Dips x6.  Call out your count after each round.  I think a few guys made it to 6 or 7.  Rest with a countdown, then rinse and repeat.  YHC forgot his watch and was fumbling with Marlin space-age apparatus so the timing may have been off.  Either way it was good stuff.  I’m thinking original mix of SSH, Squat Jumps, and Merkins is the way to go on that circuit.

    Round 2, courtesy of Triple Shift:

    Pair up for PAX #1 to knock out Back Extensions x20 hanging off of table while PAX #2 holds #1’s feet and Flutter Kicks.  Flip Flop, then rinse and repeat with Hello Dollies on the second round.  This seemed to use muscles that YHC didn’t know he had.

    Rock Web – ascending reps of Merkin x1 and Rock Press x2, increasing the count by 1/2 each time until x10/x20 is reached.  This was a doozy and proved to be a challenge to all.  T-claps to Rudy and other PAX for finishing strong and doing full reps.

    Round 3, courtesy of JV, who was eager to share some new exercises picked up at during his recent post at a F3 AO in North Carolina.

    Monkey Humper x20?

    “Go at it” with Hindu Planks(??) x20

    Wife Pleaser x20

    Good thing no one else was around to witness 8 grown men in these motions, in particular the second one.

    Time was up so back to the flag.

    COT to seal the deal.  T-claps to Abacus on his second post and his quest to get back in shape after a 10yr hiatus from physical activity.  YHC can’t recall much else other than the fact that he was the youngest PAX there.  Not a bad morning for a bunch of almost old dudes.

    Tool

     

  • 610 Stomp#124

    Pacecar spent the last Stomp in the kennel while YHC was off celebrating the New Year in Texas, but she was not going to miss today. Somehow knowing it was Tuesday, Pacecar stuck to YHC like white on rice while YHC was getting ready. Arriving at the AO about two minutes early to a cruel discussion about how Georgia folded like a cheap suit to Saban’s squad, Pacecar gave JV a HELLO!
    Quick Disclaimer, as all veteran F3 Men here, then simple instructions, well sort of. Run 20 minutes out, turn around, and come back. Be back at the Flag for 0610, allowing 5 minutes of added fun.
    JV, Da Parish, Woz, Pacecar and YHC got to around Canal Street and turned around. Rudy, Triple Shift and Cowbell bolted well beyond that. Well done to all.
    Back at the flag, here’s what happened:
    Flutter Kicks IC x 15
    Tin Snips IC x 15
    American Hammer IC x 15
    Seal the deal with 15 Burpees OYO!

    COT

    Count off, name-o-rama.

    Intentions included those suffering from illness, with a special shout out to Shorty and his M, as she is expecting their 2.0 very soon, and both are down and out.

    Announcement:  Crazy Ivan with the Northshore Pax is coming up soon.  There should be additional info coming out, but last mumblechatter has it set for Saturday January 20th at 2100.  Da Parish is King of the Krewe of Lourdes, so join him at his Ball on January 27th, see details here

    Close with a prayer to the Sky Q.

    NMM

    The weather is nice this week, so get out and post.

     

     

  • Welcome to 2018 and an ND victory

    2018 arrived at 5:30 am with a brisk wind and below freezing temps.  Lovely start to the new year.  YHC arrived early to make sure his Notre Dame banners were hung with bride, to welcome the LSU faithful to the new year.  First hulking shadow figure to appear, dressed in full Marlin-cold-weather gear was Kim Chi sporting an outer layer LSU sweatshirt.  Then Triple Shift, wearing neutral colors.  Finally 2 more LSU fans showed up – welcome Amnesty and Heisenberg.  Everyone decked in the finest winder wonderland gear.  A disclaimer, then lets get started.

    Burpees and Body Builders

    Notre Dame has won 6, LSU has won 5.  Start by going through each of the 11 games, with a ladder: adding 1 burpee for each ND victory (1970, 1981, 1984, 1997, 1998, 2013) and 1 8-count-body-builder for each LSU victory (1971, 1985, 1986, 1997, 2007).  The 6 Burpee vs 5 8-Count will show up again….

    Warm Up

    Mosey to the normal spot by the rocks for our warm-up

    • SSH x25
    • Windmill x15
    • IW x25
    • 6 Burpees, 5 8-Count

    Then plank-time:

    • PP x25
    • FM x25
    • PP x25
    • ST x25

    Go find a rock, and mosey to the football field.  YHC noted that Triple Shift seems to look for a larger rock each Monday.

    BLIMPS

    Start at the goal line for BLIMPS.  Since its a Burpee exercise, lets stick with the “6 Burpees for Notre Dame Victory” theme:

    • 6 Burpees, 12 Lunges, 18 IW, 24 Merkins, 30 PlankJacks, 36 Squats (all con-rocca), advancing 20 yards for each exercise

    Al Gore for the 6 (unnamed PAX who chose to carry Gibraltar)

    Now we’re at the far end of the field.  Lets BLIMPS back, using the “5 8-Counts for LSU Victory” theme:

    • 5 8-Count, 10 Lunges, 15 IW, 20 Merkins, 25 PJs, 30 Squats (all con-rocca)

    Plan for the 6 (left to the reader to ponder which PAX was the 6)

    Playground

    Head to the playground where all PAX got to enjoy YHC’s new Christmas present, courtesy of the in-laws: Battle Rope.  5 Stations, 1 for each PAX

    • Burpees (15 of ’em, the count)
    • Toss-the-rocks over the fence
    • Crunches
    • Pull Ups
    • Battle Ropes!!!

    Time to get through one complete round.  Mosey back to the rock pile to dispose of our friends.  Then Mosey back to the flag for a quick round of Mary:

    • FK x25
    • Penguin x25
    • Cockroach x25

    Close with 6 Burpees and 5 8-Count (for a total of 54 burpees and 30 8-Count).  Heisenberg chose to close with 6 8-Counts presuming a victory later today.  YHC chose to close with a 7th burpee.

    Close with Countoff (5 brave PAX standing strong against the wind and cold), Name-o-rama (Amnesty and Heisenberg gunning for the big Respect in 2018), and close with prayers.

    Yesterday, the homily at mass was about family: celebrate the importance of it, and remind us all to respect, love and cherish our family.  YHC is thankful for the many families he is a part of: his own, his Ms, the F3 family, and others.

    Finished off with coffee at Morning Call with Mike – and some very enjoyable conversation and F2 with the PAX.  Thanks for a great start to 2018!