F3 New Orleans

Tag: Triple Shift

  • Mixed Bag – from Kenna Brah

    Running,rucking, R2R Training, KOT

  • A wee bit of ND – from Rudy

    Been a while since YHC had provided a history lesson on ND, and Rock City is now filled with PAX that haven’t been blessed with this knowledge yet. So its time to fill them in. Brief disclaimer and we’re off to the rocks with a few straggling PAX rolling in hot post-train.

    Temp: Too Hot, Too Humid.
    Conditions: Ground surprisingly dry after a weekend of rain

    Quick warmup of an assortment of stretch-y and low-impact stuff. Then grab a rock and head to the field. I said “surprisingly dry” earlier, but the mosey to the field did manage to find the quagmire.

    Thing 1: ND History Ladder
    5 Burpees: for Blessed Basil Moreau, founder of the Order of the Holy Cross
    Add 10 Squats: for Fr. Edward Sorin, founder of the University
    Add 15 Merkins: for Fr. Andrew Morrissey, build the Grotto
    Add 20 Curls: for Fr. William Corby, Chaplain of the Irish Brigade during the Civil War
    Add 25 Imperial Walkers: for Fr. Thomas Walsh, oversaw rebuilding of ND post Fire
    Add 30 Rows: for brand new president Fr. Robert Dowd, 2 weeks on the job
    Add 35 Hello Dolly: for long standing president Fr. Ted Hesburgh

    In between, rifle carry back and forth across the field.

    Mixed in some ND trivia whereby Wedding Planner, Hand Grenada, Mahatma and Frac all managed to lose and earn 5 Blockees for the PAX. Pool Boy correctly guessed Navy, saving everyone from 5 more.

    Thing 2: Route 88s
    Like Route 66s, but better. Plus it evokes memories of ’88, the last ND championship year. Start with 3 Thrusters at Tree 1. Add 1 at each Tree. Halfway through, in the interest of time YHC had to modify as he was never going to get all 88 Thrusters. Mr. Rodgers, though, did. With a 30 pound weight vest too.

    Return the rocks and get back to the circle in the nick of time.

    Finish with COT: count-off (15 PAX!) and Name-o-rama. Ranging in ages from 20 (Good to see you Pinewood) through 60 (Kotter for the Mutt!)

    Thanks for putting up with me!

  • What a stormy night – from Mambi

    The storm the night before definitely kept most PAX home. With the exception of 3 including YHC. The track was too wet for the normal Wally Sprint so the 3 PAX decided to run the traditional Wally Run. It was a great run with great conversation and a lot of encouragement. The F2 was the best part of the run. Thanks Pia Gow and Triple Shift.

  • Better Late Than Never – from Architect

    Pardon my tardiness and misdescription…Q led PAX through various warm-up movements, of which I have no idea. “7 Minutes of Heaven”, core edition, was commenced. PAX then grabbed rocks, circled up with Q on football field. Q assigned each PAX ONE movement (crucial detail) to be performed. After 20 reps, PAX moved left and performed their neighbors movement. After 20 reps the routine repeated. After 3 transitions, PAX began forgetting what their ONE movement was. Confusion ensued and after 1 complete round PAX were left perplexed as to what movement they should be doing.

    Relay races were next. 2 PAX, one rock, 30 yards, merkins and squats without letting rock touch the ground and both PAX must be touching rock at all times.

    COT – FNG Named, Beaker!

  • Rock It, Rock It Real Good – from Fracsac

    Conditions: 77 degrees with 86% humidity

    11 pax total with 3 splitting off for KnOT’s.

    Walk backwards on the track. I read over the weekend it’s good for you.

    Mosey to the rock pile for the warmup. Usual stuff finishing with 10 Catalina Wine Mixers IC.

    Partner up and grab one rock, a big one. Pax 1 rifle carry while pax 2 does 5 ‘mericans and 5 squats then run to flapjack rock.
    Return the big rock and grab a regular rock, partner stuff is over. Head to the parking lot.
    Starting at one end using the parking lines as guides, do 5 curls, then run to gym for 5 burpees. Run back to rock and move one parking line closer. Increase by 5 curls each time up to 30.

    Head to pavilion for OP, Rows, step ups, dips, and some rock calf raises.

    Return the rocks, bear crawl for about a minute, then return to flag.

    CoT

    NMM
    Humidity is back
    Scantron convinced me walking backwards is good for the legs by putting it on the internet. Everything on the internet is true.

    SYITG

  • Catfish? I’ll take it. – from Bogey

    Arriving in the usual oblivious fashion…without concern for who the Q might be and what we might be doing. A little chatter among the few there, then a couple more…and then with but a minute until start time Catfish shows up…”Well, since no one stepped up I guess I’ll take the Q. And before I could even think about it I blurted out…”OK, Illbtake it!” Whether we’ll admit it or not, none of us really wanted a Catfishing.
    The rest is history….
    Quick disclaimer/Warm up at the Peristyle/head to the park area along City Park Ave. Dips, Step-ups, Incline Merkins, Bear Crawl on Train tracks, Mini Dora, Mosey to Esplanade, Ring of Fire, Mosey Dow City Park Ave back to the flag with a few stops along the way.
    Thanks to the Pax for humoring me for an hour on a beautiful Saturday morning.

  • Pain and Self-Loathing in New Orleans – from Bolt

    Checking the Q sheet at 9:00pm YHC expected to decide whether to post or not based on the name and seeing none, my fate was sealed—there would b no fartsack Friday for the Q is now I. Filed with self-loathing for myriad reasons, that would guide our plight in the gloom so off to bed I went. Pre-Q jitters must’ve had me tossing during the wee hours as thoughts of bear crawls, rocks, 11s and burpees swirled prior to the alarm.
    Warmorama varied slightly to account for YHC’s very tight everything (opening song of course did NOT vary—Frac was pleased): Abe SLOWgodas, IW, Tie Fighters, Seal claps, OH claps, PP/PP, SSH Head to playground for Morning Calls and mosey to rock pile for a rock that pax would carry to the hill.

    The Thang: 11s it is (despite Frac and Boo Boo NOT hearing the intro) with OHP on backside of hill followed by bear crawl up to top/mosey down to trackside for LSS/Crab Can Cans (dropping into crab walk position after LSS in order to kick each leg up like a Can can dancer—Fast Tax shoulda been here!) followed by mosey to top of hill for 5 8-count BB and down the hill to start the next round. Break Down had been doing 10 reps of OHP each round, having forgotten how 11s work; welcome back Kotter.

    Mahatma Mayhem and the usual studs took up Mary as the mere mortals tried to finish up before heading back to rock pile at 6:12. Back at flag past 6:15; apologies pax—will drop Morning Calls next time (or move to the end). There was only one song skip and very little mumble chatter during the Thang so it must’ve been sufficient . COT, gratitude for the pax.

  • The Ascension – from Charmin

    At length he appeared to the eleven as they were at table: and he upbraided them with their incredulity and hardness of heart, because they did not believe them who had seen him after he was risen again. And he said to them: Go ye into the whole world, and preach the gospel to every creature. He that believeth and is baptized, shall be saved: but he that believeth not shall be condemned. And these signs shall follow them that believe: In my name they shall cast out devils: they shall speak with new tongues. They shall take up serpents; and if they shall drink any deadly thing, it shall not hurt them: they shall lay their hands upon the sick, and they shall recover. And the Lord Jesus, after he had spoken to them, was taken up into heaven, and sitteth on the right hand of God. But they going forth preached every where: the Lord working withal, and confirming the word with signs that followed. Mark 16:14-20

    13 men came into the gloom to improve themselves.

  • Lean Forward – from Charmin

    Today was about leaning into the pain, both figuratively, and if you were with Scantron, then literally as well.

  • The Rocks are Recovered – from Fracsac

    YHC was asked the night before to sub for Gabby as he was recovering from rolling his ankle climbing Mt Everest.
    8 of us headed to warm up while 3 headed to KnoT it out.

    Warmup was regular stuff. YHC then moseyed in the opposite direction of the rock pile, and Mr Rogers knew exactly what that meant. You see, several weeks ago he disrupted the balance at Pontiff by creating a new rock pile and the powers that be reacted with a rainstorm so powerful that floods were seen akin to what was experienced in Katrina. With another round of storms coming, the balance must be restored.
    Speaking of balance we hit the playground with the merry go round after recovering the rocks. Partner up and do some rock squats, pull-ups, burpees and derkin style rotation of the big wheel as the timer.

    Head back to field for CPR:

    Curls x 10, OH Press x 10, Rows x 10
    Bear crawl 20 yds for 5 burpees and lunge walk back. Repeat x 3 with other MoT.

    Head to playground nearest rock pile.

    Ring of fire:

    Hold rock overhead waiting. Burpees x 10 moving around counting to 5.
    Next was curls while holding rock.
    Next was big boi sit-ups sans rock and chest press con rock.
    Next was flutter kick waiting con rock and chest press x 10.
    When asked which was the hardest of the last ones, pax unanimously demanded to repeat the burpees ring of fire.
    Return the rocks to their rightful place and do a round of Mary.

    Horses to the barn.

    CoT

    NMM

    The stickers are bad, so bear crawl was revoked and did bunny hop and duck walks.
    The ring of fire was held on the mulch area by the playground. Burpees in a ring of fire are brutal. We need to do it more.

    Thanks for posting and doing stupid stuff with me. The opportunity to lead is always invigorating and much appreciated.

    SYITG