Author: TripleShift

 

I’m not sure how that song got in my head but it was appropriate for today’s workout.  I had the honor of subbing for Rudy at Okwata as he progresses in his marathon training so this workout better be good.  As I arrived at the AO, I saw Nip Tuck and Shorty arrive and I knew that I had my work cut out for me.

 

WARMUP

Side straddle hop x 50 IC

Hacky Sack x 20 IC

Mummy Kicks x 10 IC

Arm Circles x 10 IC (forward and reverse)

 

THE THANG

Mosey over to the levee portion at Canal Boulevard and Lakeshore Drive and I gave instructions that we would be doing Elevens.  1 reverse crunch and sprint to the top of the levee and then lunge walk down and do 10 – 8 count bodybuilders and then cross the levee 20 times until we get to 10 reverse crunches and 1 – 8 count bodybuilder.  Well, as I sprinted up the levee, a lunge walk down was a very long way.  I quickly modified the workout and gave instructions to just jog or walk down after the sprint.  Needless to say, this workout was brutal!!!  Not a lot of mumble chatter this morning.  As I finished up my last 8 count bodybuilder, I looked down and we had 2 minutes to get back to the virtual flag.  I gave instructions to cut it short and mosey on back so we would end on time. T-Claps to Nip / Tuck for finishing strong!

 

CIRCLE OF TRUST

Countoff, Namerarma and Special Intentions for Shorty as he takes on the role of a Dad, Two Yutes as he increases his family unit and for parents dealing with physical ailments for their children (Babyface’s friend’s child has a heart condition).  Thank you for letting me lead!

 

After driving for 2 days with my family from New Orleans to Colorado Springs, I was stiff as a board and feeling discouraged that I couldn’t add any workouts to my New Year’s Resolution.  I was lamenting the fact that I would be putting a big goose egg this week in the spreadsheet as the PAX would be fading out of sight.

Then I had a crazy idea, I’ll try to EH (Emotional Headlock) some other men at the HSLDA Homeschool Conference and have an F3 workout here.  Would that really work?  These men are with their families, they’re on vacation, presenting and/or looking to grow in knowledge. Seriously, would they REALLY want a beatdown at 6300 ft above sea level and at 6:00 am MST?  The only way to find out is to start doing the Dancing Idiot.  As I perform my EH routine for the men during the breaks,  and I get a bunch of polite no’s, strange looks and some maybes. As the day winds down, I’m hopeful but not confident for tomorrow morning.

5:40 am rolls around and I get a text that someone will join me, Woohoo!  At least I’m not going to be alone, I get dressed quickly and head toward the lobby and see other men.   Another text pops up that two (2) other men were waiting for me in the fitness center, I had to run and get them because Airborne didn’t pay attention to my instructions to meet up in the lobby.  WOW, 5 FNGs! I’m extremely humbled!

We proceed outside and I give the disclaimer and then mosey to the Tennis courts.

 

WARM UP

As you would expect, I had to give quite a few instructions and descriptions.

30 x Side Straddle Hop IC (In Cadence)

30 x Copperhead Squats IC

15 x Abe Vigoda a.k.a Windmills IC

10 x Arm Circles (Front and Back) IC

10 Burpees OYO (On your own)

25 x Plank Jacks IC

25 x Floyd Mayweathers

 

THE THANG

We mosey just a short distance to a highway embankment (like a levee) and proceed to do a Dora 1-2-3

We partnered up and PAX 1 (timer)would run up the embankment and then back down while PAX 2 would perform the exercise.

The exercises were 100 burpees, 200 air squats (made a quick change from Merkins (push-ups) and 300 LBCs (little baby crunches).

The altitude was extremely hard for YHC (your humble correspondent) since I live 3 feet below sea level.  Embrace the SUCK!

 

COOL DOWN

After we finished the DORA we moseyed back to the tennis courts to complete our workout with 6 minutes of mary.

25 x Flutter Kicks IC

25 x Hello Dollys IC

20 x Dying Cockroaches IC

20 x Freddy Mercurys IC

10 Burpees OYO

 

COT – CIRCLE OF TRUST

Countoff, Namerama and the Ball of Man (BOM).

What a privilege to lead today!  Words cannot adequately express how humbled and honored I am that these five FNGs (Friendly New Guys) would get up in the Gloom and trust me with their time and health.  We gave a huge shout out to our Creator and Chief to help us be better leaders for our wives, for our children and for our homeschool communities.  Special requests for Doc Titan to be a better servant leader to his M (Mrs.).  Thank you, Lord!

 

 

As the Labor Day holiday was approaching and Stubhub’s VQ was not going to happen on that day, I determined to be the Q (sorry JV).  In preparation for this Labor Day beatdown, I did some research on the federal holiday to get some background but the history didn’t provide any motivation.  So I went waaaayyyy back to the first instance of work by a man.  Yep, you guessed it!  It was Adam (not sure of his last name).  Anyway, in Genesis 2:15 we have an account of the first directive that God gave to Adam after he was placed in the garden of Eden.

Genesis 2:15 – The Lord God took the man and put him in the garden of Eden to work it and keep it.

 

As I looked up the origin of that word ‘work’, it comes from the Hebrew word of ‘Abad’.  There are many descriptions of that word but the most used definition applied to serving.

The KJV translates Strong’s H5647 (work) in the following manner: serve (227x), do (15x), till (9x), servant (5x), work (5x), worshippers (5x), service (4x), dress (2x), labour (2x), ear (2x), miscellaneous (14x).

 

That’s appropriate!  As I addressed the PAX, I shared what I learned and that we were designed (created) to work.  With that encouragement, I gave the disclaimer and off we went to the rock pile.

 

WARM UP

10 – Burpees – 10 SSH IC

9 – 8 count BB – 10 Imperial Squat Walkers IC

8 – Burpees – 10 Smurf Jacks IC

7 – 8 count BB – 10 Cheerleaders IC

6 – Burpees – 10 Curtsy Lunges IC

5 – 8 count BB – 10 Copperhead Squats IC

4 – Burpees – 10 Side Lunges IC

3 – 8 count BB – 10 Bobby Hurleys IC

2 – Burpees – 10 Reverse Lunges IC

1 – 8 count BB – 10 Squat Jacks IC

 

BATAAN DEATH MARCH

After much mumble chatter about not doing a 10 Burpee or 10 – 8 count BB at the end, QIC led the PAX to the track for a Bataan Death March.  We completed 2 1/2 laps after everyone took their turn doing their burpees.

 

THE THANG – FLORA 1-2-2

Looking at my watch and seeing that we didn’t have much time left, we did a quick mosey back to the warm up area and informed the PAX to grab a rock.  After some shouts of enthusiasm of finally getting a rock, we proceeded to do a FLORA 1-2-2.

1. Pax 1 – 10 Derkins with feet on their rock while Pax 2 planks with feet on their rock.  Flapjack until 100 Derkins are completed.
2. Pax 1 – 20 LBCs while holding their rock over their chest while Pax 2 performs ‘6 inches’ while holding their rock extended away from their head. Flapjack until 200 LBCs are completed.
3. Pax 1 – 25 Goblet Squats while Pax 2 hold their rock in a seated chair position.  Flapjack until 200 (should have been 300 but ran out of time) Goblet Squats are completed.

 

With 2 minutes left, we did 10 Get Ups and ran back to the flag.

 

Countoff, Namerama and Prayers for the people in Texas and south Louisiana that are recovering from the epic flood.  Thank you for letting me lead and serve you!  I’m so thankful for what you have helped me become.  SYITG

 

 

When I checked the Q sheet this morning and saw that it was Shorty, I made a comment to Circus that I didn’t think he was going to be there.  Circus asked, “Why dad?” I had to explain that Shorty is a busy professional and that he has deadlines and such and can’t always fulfill his role as the Q.  Well, that answer satisfied his curiosity but I knew better though experience.

We pull up at the Uptowner and there is no Shorty to be seen.  A few PAX mosey up and even Fracsac with the Shovel Flag but no Shorty.  It’s 5:30 am….someone needs to lead.  Needless to say, I volunteered and the party gets started.

 

WARM UP

30 IC x SSH

20 x Low Slow Squats

15 IC x Merkins

20 IC x Arm Circles (10 forward and 10 backward)

 

THE THANG (1) 

We grab buckets of sand (55 lbs) and water (35 lbs) and then a heavy rock and circle up by the flag.

Set one OYO, plank and wait

10 Push Presses with rock (squat to overhead press)

10 Bulgarian Split Squat (right leg propped up on bucket)

10 Push Presses with rock (squat to overhead press)

10 Bulgarian Split Squat (left leg propped up on bucket)

 

Set two OYO, plank and wait

20 straight leg deadlifts with rock

20 Bulgarian Split Squat (right leg propped up on bucket)

20 straight leg deadlifts with rock

10 Bulgarian Split Squat (left leg propped up on bucket)

 

Set three IC

10 x IC Side lunge with curl with rock

20 Derkins with feet on the bucket (to make it harder, place one foot on the bucket and the other extended away from your body)

10 x IC Side lunge with curl with rock

20 Derkins with feet on the Bucket

 

THANG (2)

BLIMPS with a one arm farmer carry of the bucket to each utility pole.  (Total distance covered 300 yards)

From the flag, we (a) one arm farmer carry the bucket to the first utility pole (25 yards) and do 5 Burpees.

(b) one arm farmer carry the bucket to the second utility pole (25 yards) and do 10 Lunges each leg

(c) one arm farmer carry the bucket to the third utility pole (25 yards) and do 15 Imperial Walkers each leg

(d) one arm farmer carry the bucket to the fourth utility pole (25 yards) and do 20 Merkins

(e) one arm farmer carry the bucket to the fifth utility pole (25 yards) and do 25 Plank Jacks

(f) one arm farmer carry the bucket to the sixth utility pole (25 yards) and do 30 Squats

 

Time is running out so we head back to put the buckets and rocks back in their place and do 15 IC x Slow Dying Cockroach and 20 Get Ups.  I loved the Get Ups so much I brought those back this week.  All the new people appreciated the difficulty.

 

Countoff, Namerama, Announcements, and a prayer for strength and a renewed mindset of serving others.  It is a blessing and honor to serve the NOLA PAX!  Thanks for letting me lead!

 

 

 

 

 

 

YHC arrived at the temporary AO across from Landry’s seafood a couple of minutes before 5:30 am and the parking lot looked barren.  Will I be riding alone this morning since Da Parish moved back to….the Parish?  After pedaling around in the parking lot things started to look dim.  Wait!  I see a blinking head light and I knew it was Woz rolling in hot.  As 5:30 am passed I was hoping to see some other PAX members but alas, no one else showed up.

Countoff, Namerama and the COT would be at the Foundry where we would be meeting up with the men there.

We took our traditional route of Lakeshore Drive and headed out east to the Seabrook bridge and then headed back west to where Marconi ends at Lakeshore drive.  From there we headed south to City Park.

Woz said he was feeling ‘STRONG’ and we had an impressive time of covering 13 miles in approximately 42 minutes for an average of 18.60 (2 bridge climbs and 8 levee hills).  We arrived at the Foundry at 6:13 am and completed 10 burpees to close.   It was an honor to lead!

On Thursday, I received a text from Hawgcycle to pinch hit at the Uptowner since no one signed up.  I gladly obliged and thought of what I would do.  While talking with my M, she suggested we do 5 minutes of Get Ups instead of the 6 minutes of Mary.  That works!

 

WARM UP

SSH x 40 IC

Windmills x 15 IC

Shoulder Shrugs x 10 IC

Arm Circles x 20 IC (forward and back)

Romanian Single Leg Deadlift with rock x 15 IC each leg

Curtsy Lungers x 15 IC

 

THE THANG

Farmer’s Carry Buckets of Sand or Water 100 yards (50 out and 50 back) then perform the exercises below x 3.  T-Claps to Torque who carried 2 buckets of sand = 110 lbs!

25 Overhead Press with Heavy Rock

25 Merkins

25 Front Squats with Heavy Rock

 

CORE

One of the indicators of someone’s risk of mortality is the inability to get off the floor without using your hands or arms for support.  So instead of a standard core workout, we did four minutes of get ups.  I would have done 6 minutes but ran out of time.  As the name indicates, we lay on the ground and stand up without our hands touching the ground then lay back down.  It doesn’t sound complicated but it was complicated!  To make it more difficult for our more mobile pax, the progression would look like this.  Right hand on right knee or left hand on left knee to perform the get ups.  The next level of difficulty would be right hand on the left knee or left hand on right knee to perform the get ups.  Again, your hands or arms can’t touch the ground to give you support.  Finally, the most difficult get up would be to hold a weighted object to perform the get up.   After much mumble chatter, the timer went off.

 

Countoff, Namerama and COT.   Thank you for the privilege of leading!

 

 

 

YHC arrived at 5:30 am for the pre-workout and no one was there because the Thang was to start at 6 pm because of the time change.  Well, lo and behold, someone was opening up the facility and YHC was left alone to wait inside.  For future reference, the opening time of 5:30 am is not a scheduled opening but was a fluke this time.

As the Pax arrived for 6 am, there was nothing but confusion because there were no other swimmers but just the men from F3 looking to get in their downpainment.

 

Countoff, Namerama and COT – Prayers for my friend Shelly who lost her husband a year ago and has to raise 3 young children.

200 meter –  warm up

500 meters – swim 50 meters and rest for 10 seconds and repeat 10 times

100 meter – catch ups

150 meter – breast stroke

200 meter – sprint 25 out and recover 25 back x 4

 

 

I’m the Q again!  How did I get here?

I grew up always being a follower, just someone who hung out but things are different.  Much different!  I’m not a kid any longer and although my sight is getting worse, my vision is getting clearer.  I see needs that demand attention, I see needs that are growing, and I see needs that are not going away.  What will I do?   Will I choose to be a High Impact Man (HIM) or will I choose the path of least resistance?

 

A good friend and mentor once told me that being a leader will ALWAYS cost me something.

 

Countoff, Namerama and prayers for my friend Shelly who lost her husband 1 year ago and is raising three young children as a young widow, Fracsac’s dad and Tool’s son.

We headed east to the Seabrook bridge and rode at a brisk pace throughout in an attempt to join the 610 stomp at City Park for their COT.  I set the pace early at around 20-21 mph but Da Parish and Woz were on my heels.  They dropped me as we neared Franklin Avenue and slowed down as they turned back toward UNO.  After I caught up with them, we made a left at Paris and headed to City Park.  With 1 minute to spare, we pulled up to the COT and finished 12 burpees as a combined PAX.

 

So today I lost sleep and the comfort of a warm bed but I gained so much more!   God, thank you for allowing me to lead!

Luke 9:24 – For whoever would save his life will lose it, but whoever loses his life for my sake will save it.