F3 New Orleans

Author: TripleShift

  • Eastern European Coastie?

     

    One of the more important body parts to focus on when riding a bicycle is your leg muscles.  Duh!  I know it is pretty obvious but it seems that many of the F3 workouts have a focus on the upper body and core.  Now, there isn’t anything wrong with that, it’s just that the largest muscle in our body is the lats (back) in square inches and then the glutes and quads.  With that in mind, I determined to make the Coastie a leg focused day.  What?   Huh?

    As I was crafting the workout, I heard the imaginary mumble chatter deep in the recess of my mind  – Aren’t we riding a bike….you know….we’re using our legs!   Hey Triple Shift, we don’t use our arms to pedal a bike!  Yea, Yea…I hear ya.   I was undeterred.

     

    COT

    Arriving at the AO, Da Parish was already there and we did our Countoff, Namerama, and COT.  Prayers for DaParish’s cousin’s wedding and that things would go smoothly with the joyous occasion this coming weekend.  Just as we pulled away from the AO,  Moped pulled up and we were off.

     

    THE THANG

    Our warm up was to ride to shelter # 2 that is located just before the swim hole.   We would sprint 1.85 miles over the bridge and take the traffic circle back to the area across the street from shelter # 2 for our leg workout.

     

    Round One – Sprint the Bridge # 1

    30 x IC Low Slow Squats

    15 x IC Romanian (Straight Leg) Single Leg Deadlifts (each leg)

    15 x IC Lunges (each leg)

     

    Round Two – Sprint the Bridge # 2

    15 x IC Side Lunge (each leg)

    15 x IC Bulgarian Split Squat (one leg is propped up behind you on a planter) (each leg)

    15 x IC Seated Pistol Squat (each leg)

     

    Legs are hurting and I know I’m alive!  Thanks for letting me lead!

     

  • Bucktown Coastie visits Troubled Waters

     

    Independence Day!  Freedom! Liberty!

    As the QIC put out the word on the Group Me chat on the evening of July 3rd that I was moving the Bucktown Coastie to Jefferson Playground, I heard nothing but crickets….Bueller?…Bueller?  Given that many people travel on that holiday, I didn’t have high hopes that I would have company for my ride.   Wait!  Maybe I could visit the Troubled Waters Coffeeteria?  That might work!  As the wheels in my head were calculating the time and distance, I sent a message to the Troubled Waters gang to see if they would be doing Coffeeteria and I received a resounding YES!

    I formulated my plan and made my mind up that I would travel from one parish to another to bring some goodwill out west.   When I pulled up to the playground at 5:30 am, I unloaded my bike and saw only one person out there getting ready to ride as well.  As I starting putting on my equipment, I was attacked by a swarm of mosquitoes.  Ouch!  They were literally about to fly off with me and take me back to their lair.  Swatting and swinging my arms like crazy to keep the mosquitoes at bay and putting on my helmet, gloves, and shoes had to be a sight.

    What seemed like an eternity, I scrambled up the levee and took off as fast as I could to distance myself from West Nile, Equine Encephalitis, and Malaria laden pests.  I traveled as fast as I could because now I was running late to make Coffeeteria in Destrehan.  With no wind, I made great time and averaged 18.3 mph and pulled up at the Donut Shop around 6:45 to gather with Torque, Kim Chi, Mathlete, and Terabyte.

    After hanging out with the TW leaders for about an hour and eating a huge cinnamon roll, I dreaded heading back with the Sun beating down, a headwind and no Pax to draft.  🙁

    As I proceeded back to the AO, I jumped in a paceline and made record time back and averaged 21 mph.  Whew…I’m beat, hot and drenched in sweat but completed 38.6 miles.

    So thankful that I have the freedom to enjoy the life God has given me and that I can be part of the F3 Nation Brotherhood!  See you in the gloom.

  • Bucket Strong!

    Another morning to be the QIC!  After multiple Q’s at the Uptowner, I’m getting over the nervousness and getting down to business.  I wanted to incorporate my sand and water buckets but noticed that the last time I came to the Uptowner, I had four (4) sand buckets (50 lbs) and three (3) water buckets (30 lbs).  Needless to say, “That ain’t right!” because someone took one of my water buckets.  Oh well, I secured five more buckets and made two (2) sand buckets and three (3) water buckets to give me a total of six (6) each just in case the Uptowner starts getting Bizzy!

    On a side note, I invited a friend (father of one of the players on Yo Yo’s baseball team) but wasn’t sure he would show up but kept an eye out for him.  Uh Oh, it was 5:31 am and I had to go…. we did a short mosey of 10 yards from the rock pile to a patch of grass to warm up.  Hearing about Cadre Danny’s One Million Burpee Challenge, I naturally incorporated that into my workout.

     

    WARM UP

    10 Burpees – 30 x Side Straddle Hops IC

    10 Burpees – 15 x Hacky Sacks IC

    10 Burpees – 15 x Curtsy Lunges IC

     

    MAIN SET

    Enough of the Burpees, I came to build some muscles.  We gathered all the buckets and rocks and circled up for the DownPainment!

    Whoa!!!  Two men mosey up and one is an FNG (StubHub) and Cut me Mick from N. Carolina.  They went the long way around the park back to the train tracks.  Glad to have them!

    15 reps IC – Squat/Curl/Press, Push Ups feet elevated, Lateral Lunge w/Curl, Bent Over Row, Deadlift, Chopper Raise, Close Grip Triceps Push-Up, Reverse Lunge Torso Rotation, Back Extension, Upright Row, and Single Leg Deadlift.

    NOTE: The Main Set doesn’t look very hard but my Adductors, Glutes, and Hamstrings were sore for 2 days.

     

    CORE

    20 IC x LBC, Supermans and Pretzel Crunches – Each Side

    After reading Rudy’s BB a few days ago, I purposely chose to the Plank-o-rama at the end because he enjoyed it so much- 20 x Plank jacks, Peter Parkers, Floyd

    20 IC x Plank jacks, Peter Parkers, Floyd Mayweathers, and Mountain Climbers

     

    CIRCLE OF TRUST

    Countoff, Namerama and prayers for Fracsac’s dad, Tool and Brady and the sudden loss of John ‘Cheech’ Flanagan who was killed by a teenager while running.  Gave thanks to God for the gift of life and the preciousness of it all even in our fallen world and asked for an outpouring of His spirit for everyone involved in this tragedy.

    Psalm 90:12 – Teach us to number our days, that we may gain a heart of wisdom.

     

     

     

     

  • Going BIG at Rock City!

    When Rudy signed me up to Q Rock City at Coffeeteria 2 weeks ago, I said ‘Sure’, thinking that this will be a piece of cake.  Then reality set in at 4:45 am this morning.  What the heck was I thinking?  In preparation for the GoRuck in 6 days, should I take it easy and taper down with some stretching or Yoga or should I go BIG!  Why did I agree to this?  Didn’t I know I needed to save my strength?  I’m not a Millenial!  Well, needless to say, Leaders Lead and the 12 PAX that showed up inspired me to go BIG!

    THE WARMUP

    We moseyed over to the rock pile and warmed up with

    30 IC x SSH

    15 IC x High Knees

    14 IC x Butt Kicks (Lost count)

    20 IC x Plank Jacks

    Enough already, let’s get the pre-welcome party started.

    THE THANG

    QIC instructed the PAX to get a big rock and then mosey to the center of the track field.  I informed the men that we will do a descending ladder from ten (10) to one (1) of 8 Count Bodybuilders (no Rock), shoulder presses IC, Squats IC and Flutter Kicks IC with the Rock.  After rounds 10, 9 and 8, QIC decided that a quick 400-meter jaunt would liven things up a little.

    NOPE!  Just panting and sweating.

    After a 20 count from Shorty, we did rounds 7, 6, and 5 with another 400-meter run and another 20 count from Shorty.

    I’m running out of gas!

    Finally, we finished off with rounds 4, 3, 2 and 1 and you guessed it….another 400-meter run.

    I’m really tired now!

    Thankful the pain is almost over. We picked up our Rocks and moseyed back to the pile and made a deposit and then worked our way back to the flag.

    We picked up our Rocks and moseyed back to the Rock Pile and made our deposit and then worked our way back to the flag.

    Countoff, Namerama and COT for strength for Tool and Brady and all parents of special needs children, Fracsac’s dad, and Maverick’s uncle.  Sorry if I left out someone.  As the Sun was coming up over the tree line, I could feel it’s warmth and energy especially after starting in the Gloom.  Prayers to the Creator to help us reject passivity and indifference and allow us to leave a positive legacy for our families and communities.  So thankful for the Sun but especially THE SON!

  • Grow Ruck Preparation

    Two men put their DownPainment this morning in preparation for the June 10/11 Grow Ruck.  Both of wanted to Fartsack but the accountability of each other showing up pushed us to get up instead of hitting the snooze button.  After getting to our designated meeting point for 5:30 am, there were some other men that I didn’t recognize.  Maybe they were planning on training as well….not.  It was quite obvious that they didn’t get up to Ruck with us but stayed up the entire night doing their thing…whatever that was.  When Fracsac pulled up a few minutes later, they left the scene not wanting to be embarrassed by our commitment to be sharpened.

    After we loaded our packs we headed West on the Lakefront to take in the scenery of the boat houses, Southern Yacht Club and the Penisula.  After we ran out of real estate, we headed East to see all the armoring that the Corps of Engineers was doing to the space between the road and the lake up to the Bayou St. John outlet.  We had a great F2 and covered 8 miles in 2 hours and 10 minutes.

    Countoff, Namerama and a prayer of peace, perseverance, and understanding for people dealing with Cancer and the loss of loved ones.

  • Lakefront GoRuck Training 05.21.2017

    QIC rolled in hot and we got going at 5:45 am on a Sunday morning.  We slowly rucked east over a few levee hills and the Bayou St. John overpass and enjoyed the cloudy day and rain.  ‘Embrace the Suck’ will be a theme this day.  Fracsac and Woz took off and Bubba, JV and I picked up the rear.  We had to double time it a few times to keep up and the overall time was around an 18 min. mile going out.  After an hour, we turned around and QIC wanted to pick up the pace to a 15 min mile.  A lot of double time rucking pushed the PAX to the limit.  We did a negative split and finished 6.5 miles in 1:40 minutes.

    Sudden Change

    QIC had some hairbrained idea.  Because we got back early, I planned to do a descending ladder of 8 count bodybuilders, flutter kicks, squats and overhead presses with the ruck x IC.  We started at 10 then proceeded to 9.  All of a sudden JV gives me his ‘Next of Kin’ card and QIC shut it down.

    Countoff, Namerama and Prayer for strength to be all God designed us to be.  Thanks for allowing me to lead!

  • Bucktown Coastie – Sucking Wind with Sprints

    It was a beautiful cool spring morning and YHC met the PAX at our normal spot.  When I arrived, Da Parish informed me that he couldn’t do the workout.  Huh???  Did I do something wrong?  No. Da Parish showed me the broken clip from his cycling shoe still in the pedal.  No Bueno!  Oh well, after our count off, namerama and prayers for Polaroid’s friend dealing with alcoholism for 30 + years and my friend (Julissa) who had a premature birth, we did something different.

    Because this is cycling workout, we usually neglect our core and upper body so I wanted to correct that issue.  We proceeded to do 11’s with merkins and WW2 situps OYO….off the bikes of course!  The main set of the workout out was to simulate the GORuck workout at the Stomp today.  We did 4 x 2:00-minute sprints with a 2:30 recovery.   Whew!  That was PAIN-FILLEDl!  T-Claps to Moped for his increased fitness and speed because he beat me like a drum today.  More T-Claps to Bleaux and Polaroid for finishing the workout and we were able to enjoy a beautiful sunrise.  Blessings for another day to lead!

  • Bucktown Coastie – He ain’t heavy…he’s my brother

    No Q signed up so I showed up!  Polaroid and I did our count off and namerama and then did a loop on the New Orleans lakefront.  Polaroid kept telling me to take off because he thought he was slowing me down.  Being the QIC, no one is left behind and it’s not about me…it’s about ‘WE”.  Great ride and a great time of F2.

  • Why do we fall? So we can learn to pick ourselves up – Dark Knight

     

    After a Friday night of tossing and turning and just ‘no sleep’, I was glad to get up and get this morning workout thing over with.  I’m not sure what’s up with my restlessness, but I have a hunch it has to do with being the Q at Troubled Waters.   After driving from Lakeview to D’han with 10 minutes left till ‘Game Time’, I turned into the parking lot with Tool already there and about to take a 1/2 mile warmup run.  T-Claps to Tool!   I head on over to the Flag and expect Chipper to show up but….alas…a Fartsacker today.  Oh well, 6:32 am and I’m late with the warm up and I give a quick disclaimer and off to the COP.

    The Thang – In Cadence

    20 x SSH, 20 x High Knees, 20 x Butt Kicks, 20 x Hacky Sacks, 20 x Imperial Squat Walkers, 20 x Plank Jacks, 20 x Peter Parkers, 10 x Mountain Climbers, 20 x Shoulder Taps, 10 x Mountain Climbers, and 20 x Hip Slappers.

    NOTE:  If you notice, I had to break up the mountain climbers because I was gassed and out of breath.  One day I’m going to finish the Rudy Special of 25 x Plank Jacks, 25 x Peter Parkers, 25 Parker Peters, 25 x Mountain Climbers and 25 x Shoulder Taps with no breaks.  I’m not there but I’m not where I used to be.

    Death March and BearPee Broad Jumps

    After the COP, we moseyed to the levee and headed east for a Bataan Death March which is an Indian Run and 5 burpee combo.  In the run, the last member of the PAX stops and does 5 burpees and sprints to the front of the pack.  The last person in line now stops and does 5 burpees and then sprints to the front until everyone has taken a turn x 2.  As we finished the two (2) rounds of the Death March, we took a left down the levee to an open field of grass for some BearPee Broad Jumps.  We lined up and then proceeded to do a four (4) hand touch bear crawl followed by one (1) burpee broad jump.  Then we did an eight (8) hand touch bear crawl followed by two (2) burpee broad jumps.  Then we went did a twelve (12) hand touch bear crawl followed by three (3) burpee broad jumps all the way up to 20 hand touches and 5 burpee broad jumps.  After some serious mumble chatter about the grass being crazy cold and wet, we did a rinse and repeat.

    Jacob’s Ladder

    After we got soaked in the grass, we headed back to the levee and proceeded west with another Bataan Death March but only got in one round as we stopped for some Jacob’s Ladder.  At the bottom of the levee, we did one (1) one legged merkin then ran up to the top then back down and did two (2) one legged merkins until we reached 7.  From there we headed back to the fitness area under the bridge.

    AMRAP

    There are five (5) stations which QIC put in place. Pull ups, dips, lunges, squats, and frog kicks (laying chest down on the bleachers while hips and legs hang over and then legs lifted up to parallel with the ground). One member of the PAX does 5 pull ups while the other members do as many reps as possible of all the other exercises x 2.

    MARY

    With just a few minutes left we circle up for Guantanamo.  PAX is on their backs with feet six inches off the ground in a circle.  Meanwhile, one member of the PAX gets up on his feet and walks over to push down the legs of the other PAX members laying down x 2.  After completing the pushing, that PAX member lays down with their feet six inches off the ground and another PAX member starts the leg pushing process until everyone completes the pushing.  With just a minute to go, we do 20 x Supermans with arms moving overhead then down to the side and 20 x WW2 sit ups.

    DONE!!!  Wait, our FNG (Reformer) is still down on the ground with eyes closed.  Is he alright?  Injured?  Dead?  Whew!! I see some movement and he starts to rise up after a few minutes.   Our FNG made it!  So proud that he made it through the workout and didn’t quit.

    CIRCLE OF TRUST 

    We thanked God for this beautiful morning and lifted up requests for Tool’s brother, safety for Hawg’s family as they travel today, Torque’s brother and Triple Shift’s friend (Mrs. Coe) health.  So thankful for the opportunity to lead and impact others!

  • Coastie – Hill (Bridge) Repeats!

    It’s the Tuesday after Daylight Savings time where we lose an hour.  Ugghh!  Just when I was getting used to seeing first light before the end of the workout, I’m forced to endure the ‘Gloom’ for a few months longer.  After we did the Countoff, Namerama and I led the COT.  I shared with the Pax about pulling on the rope of ‘Prosperity’ with one hand while pulling on the rope of ‘God’ with the other.  By holding and pulling on both ropes, we can make a difference in our fallen world and prevent ourselves from thinking and acting like we are God.

    After introductions, we had a FNG brought by Moped and named him Polaroid with respect.  His name is Craig Macaluso and he celebrated his birthday (56) with us this morning.  After we finished the COT we headed to the New Orleans Lakefront with a nice 15 mph tailwind.  Our workout would be ride out to the Bayou St. John overpass and do three (3) rounds of 6 hills.  From there we would ride out to the Technology Park circle then had back to our AO.  Needless to say, riding back west was painful with the 15 mph wind in our faces.   Another day to be thankful!