F3 New Orleans

Author: TripleShift

  • Rock City’s still hot in September!

    In the gloom, it’s still hot in mid-September!  Come on!  I digress.  Anyway, as the PAX moseys to the flag it is 5:30 and 30 seconds and Rudy reminds me that we’re late so off we go to the rock pile.

    WARMUP – 31 SSH, 20 Imperial Squat Walkers, 10 Abe Vigodas, 10 Arm Circles (forward and backward)

    Grab a rock and head to the field where the grounds crew locked up many of the fences but that won’t deter F3NOLA.

     

    THE THANG

    We partner up and proceed to do a FLORA – 100 Merkins, 200 LBC, and 300 squats.

    Merkins – Partner 1 does 10 merkins while partner 2 planks and waits his turn then flapjack till they reach 100 cumulative merkins

    LBC – Partner 1 does 20 LBCs while holding their rock over their chest and partner 2 does 6 inches while holding their rock over their chest.  Flapjack until they reach 200 cumulative LBCs.

    Squats – Partner 1 does 25 goblet squats with their rock while partner 2 holds the people chair with their rock.  Flapjack till they reach 300 cumulative goblet squats.

     

    Catch Us If You Can

    Break up in groups of three.  Pax 1 will carry (piggyback) Pax 2 around the track while Pax 3 does 5 burpees with their rock then run to catch the other two and then they will rotate until they complete 400 meters.

    With only a few minutes left, we mosey back to the rock pile to deposit our coupons then to off to the flag.

     

    COUNTOFF, NAMERAMA, AND COT – Praying for Babyface’s family friend who lost his life in a traffic accident in Arizona, prayers for Brady, people affected by Hurricane Florence (especially our F3 brothers), Triple Shift’s sister in law with an unknown mass in her breast and a friend who has a tumor in his spine.   Thank you for the opportunity to lead!

  • A Barrell Full of Monkeys

    My achilles has been bothering me and I knew running was going to be in limited supply at the Uptowner so I was looking forward to being the Q.  Arriving at the AO, I was shocked at how much rainwater had fallen and how saturated the ground was.  I quickly decided to save my new shoes and directed the PAX to get a rock and head over to the tennis courts.  Arrrgghh!!! My shoes still got wet walking to the tennis courts.

    WARMUP

    We warmed up with 31 SSH, 20 Imperial Squat Walkers, 20 Mountain Climbers, 10 Abe Vigodas and 10 Arm Circles (forward and reverse).  Now the fun begins!

     

    THE THANG

    We would proceed to do 11’s on the tennis court.  On one side we would do 10 straight leg deadlifts on each leg with the rock then proceed to monkey across and do one (1) eight count bodybuilder.  After the 8 count bodybuilder, we would monkey back and perform 9 straight leg deadlifts and so on.  This took about 30 minutes.

    MARY

    With only a few minutes left, we did flutter kicks and leg lifts while holding the rock.

     

    COUNTOFF, NAMERAMA AND COT – Prayers for friends and families affected by death, diseases and life-threatening diagnoses.  Help us to bring comfort, hope, and leadership for those near and dear to us.

  • 1/2 Jacobs Ladder at the 6-10 Stomp

    Wow! How you forget what happens when you don’t record it.  I know I was the Q and I know we did the Wisner bridge but I can’t recall much more except it was HOT at 5:30 am.  It was a simple run to the Wisner bridge and I planned on doing a Jacobs ladder but because of the distance and burpees at the bottom of the hill, we only got to 4-5 rounds instead of 7.   Running is not my specialty but it does make me stronger.  We got back just to close out with the countoff, namerama and COT.  Thanks for letting me lead!

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • Man up on the Murph!!!

    When I saw that Hawgcycle put the Murph on the schedule, it was a good time to man up that week!  After reading numerous articles about Murph workout on the web, there is a love / hate relationship with that workout over the years.  Mostly HATE!!!   With two (2) Murphs under my belt, I can attest that this workout is never going to be easy, but I hope that I can get stronger through it.

    As I drove up to the AO at 5:28 am, there were no vehicles and I didn’t see anyone as I approached the virtual flag.  Wait,  I see another HIM in the Gloom and it is Hand Grenada!  We debated on what to do and if we should wait but time was running out so we both proceeded to run around Pontiff for our 1-mile run and then to the playground for the pull-ups, pushups, and air squats.   With temperatures and humidity high, we were sweating profusely as the workout progressed and finished with the final mile run…walk.  We did it all in less than an hour.  Woohoo!

    Meanwhile, I was honored to get to know Hand Grenada’s story and what occupies his time.  His M will be having a 2.1 in August!  Thank for pushing me and holding me accountable!

  • 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!

     

  • 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!

  • Thankful for the Respect!

    I signed up to Q the Mothership workout today a few months ago as a celebration of my upcoming 50th birthday.  Although I don’t turn 50 until tomorrow (December 24th), I was inspired to share the love with the PAX of New Orleans today.  I had a coupon themed workout in store and major t-claps to Tool for his provision of cinder blocks (Full – 28 lbs and Half – 19 lbs) and gloves.

    As the PAX started to show up for the start of the Mothership workout, the group of men swelled way beyond what I had expected.  Did they all come out to celebrate with me or did they imbibe and consume too much during the Christmas season and felt the need for a beatdown?  I’ll never know.  It’s 5:30 am and I give my disclaimer and off we go.

     

    WARMUP

    We mosey toward the Great Lawn and go right past it toward Delgado.  Ahhh…the mumble chatter starts to fly.  As we head away from the Great Lawn, we take a right through a parking lot and proceed toward Story Land.  More mumble chatter ensues.  We take a right and then head toward the Great Lawn and circle up.

    Side Straddle Hop x 50 IC

    Imperial Squat Walkers x 25 IC

    Mountain Climbers x 25 IC

     

    THE THANG

    Lieutenant Dan’s, Deadlifts, Side Lunges, Curls and Block Webbs with coupons…OH MY!

    As we finish our warmup, we mosey down the road and pass Morning Call and go over to the field to the right of NOMA.  Stopping at Tool’s sleigh loaded with concrete gifts, the PAX pick out their “present” and head out to the field.  I instruct the PAX to line up on the first tree to do a modified Lt. Dan with our “presents”.  At the first tree, we will perform one (1) burpee with an overhead press with our coupon.  After we finish the first burpee, we will lunge walk with our coupon to the second tree and perform two (2) burpees overhead presses with our coupon.  As we proceed to the third tree, we will bear crawl while dragging our coupon until we get to the third tree and then perform 3 burpee overhead presses with our coupon.  We continue this alternating pattern until we reach 10 burpees.   Not much mumble chatter on this one but I appreciate the Christmas carol serenade by Bogey.  After the Lt. Dans, we headed back to the first tree and circled up and proceed to do the 20 IC x Straight Leg Deadlifts and 10 IC x Side Lunges with Curls.  My hamstrings and glutes were cramping up on the side lunges with curls so I had to cut it short.  Next up was the Block Webb all the way up to 10 Irkins and 20 overhead presses with our coupons.

    After the THANG, we take a break and get some water and finish up our COP with 20 Supermans x IC (not a good idea of lying on our coupon), 25 LBC x IC while holding our coupons over our chests, 20 World War 2 Situps with Glute Bridge x IC and finally we finish it off with 50 Copperhead Squats x IC.   Time is running short so we put out presents back in Tool’s sleigh and mosey back to the flag.

     

    CIRCLE OF TRUST

    Countoff, Namerama, Thoughts, and Prayers.

    I can’t say enough how thankful I am for the true honor and privilege of being your Q today.  In a world of cynicism, divisiveness, and disappointment, F3 has been a constant refuge of camaraderie, accountability, encouragement, inspiration and friendship.   During this Christmas season, please set aside some time to reflect and ponder the purpose and identity of Christ (The Appointed One).  May God Bless you and your family.  Merry Christmas!

     

     

  • Woe to him that falls alone

    Ecclesiastes 4:9-10

    Two are better than one because they have a good reward for their toil.  For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

     

    When YHC woke up to rain, wind and 40-degree weather, I was hoping that no one would show up at my scheduled Uptowner Q.  As I pulled up into the parking area, no one was in sight, no flag was visible and I was about to pull away but I had to make a visible sweep of the AO to make sure no one was there.  As I approached the traditional location, I saw a faint lone figure standing in the rain.  It was Hawgcycle!  He didn’t want to come out either but we made the best of it.  We grabbed our big rocks and headed over to the picnic shelter by the dog park.

    WARMUP

    30 x SSH IC, 25 Copperhead Squats, 20 x Mountain climbers IC, 20 Arm Circles / 10 front and 10 back

     

    THE THANG

    Lieutenant Dan Burpees  – One burpee with rock followed by an overhead shoulder press with the rock then lunge forward 4 steps.  Two burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps.   Three burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps and proceed all the way up to 10.

    Legs – 30 Coppperhead Squats with rock, 10 x IC Straight leg deadlift with rock and some other leg exercises but I’ve forgotten them after a week delay in writing this back blast.

    Core Cliffhanger (Triple Shift Special) – We’ll I finally got around to using the picnic table to focus on the extension of the core (i.e. low back exercises) while making it a partner exercise.  PAX one is lying face down on a picnic table with his torso and core off the table and only his hip and legs are on the table.  PAX 2 is lying on his back at the other end of the picnic table and will hold PAX one’s legs so they don’t fall off the table and his legs are holding 6 inches off the picnic table.  PAX one performs a set number of back extensions with his arms folded at the chest and PAX two can either hold their legs up 6 inches, do a flutter kick, Hello Dolly, Rosalitas, you get the idea.

    We perform the Core Cliffhanger and did 10 back extensions then flapjacked, 15 back extensions, and closed it out with another 15 back extensions.

    Time is running out and the weather sucks.  Finish off with 50 merkins.

    COT

    Countoff, Namerama, and prayers of thankfulness to God and thankfulness to my F3 brother who held me accountable that day and always keeps pushing me to be my best!