F3 New Orleans

Author: Chewy

  • Coconutty

    3 pax met up at the Mandeville trailhead, with YHC coming in hot as per usual. The outside temperature read 30 degrees and Coconuts, with only a light jacket… no pants , hat, or gloves, seemed unfazed by the elements. 

    Warm up: mosey to bus stop:

    Ssh and IW x 20 IC

    Forward lunge with bows to the ground x 4

    Back lunge with twist x4

    Lateral lunge x 4

    Sumo squat to stand x 4 

    The thang:

    Step ups x 10/ shld taps x20

    Mosey to corner x 100 yd dash/ mosey x 100 yd dash

    Pistol squats x 10/manmakers x 10

    Mosey/ x 100 yd dash/ mosey x 100 yd dash

    Split squats x 10/ Plyo push-ups x 10

    Mosey to corner, lunge walk 1/4 of the way, x 75yd dash, mosey to corner, back pedal x 25 yds, 75 yd dash (slight modification due to bronchospams)

    Sit to stand single leg x 10/ vaults x 10 

    One more round of modification mosey/ dash

    X 10 burpees to finish off.

    Name o rama, cot, prayer 

    Thanks guys for pushing me out of the warm fart sack this morning! 

    Chewy 

  • Pulling a RIngo

    New F3 term: Pulling a Ringo = a new member of the pax that completes 10 consecutive beatdowns.

    Welcome aboard Ringo glad to have ya!

    The thang:

    Warm up: Mt climbers, merkins, scorpion kicks x 10-20 IC

    Fwd, retro, and lateral lunges x 8

    3.1 mile mosey regular course; pax split up into mustangs (pik, coconuts and garfield) and clydesdales (the rest of us)

    Circle up for 8 min of:   plank progressions: side with R/L arm/Leg high,  Makhtar  N’Diaye, shld taps, Christian Laettnars

    Slow squats x 30, American Hammers x 20, Nolan Ryan x 10, Good Morning x 15 all IC.

    Name0orama, COT, Prayer

    Thanks guys!

    Chewy

     

  • Chilly morning

    4 pax met up at the Mandeville TH tuesday in the gloom.

    Ringo returned for his 2nd beatdown, he must be hooked.

    YHC was the only one dressed in full winter gear at the rest of the pax, decided that 33 degrees is warm enough for shorts.

    The Thang: Mosey to the tunnel;

    Warm-up:fwd lunge forearm to ground x 4, bkwd lunge with twist x 4, lateral lunge x 4 scorpion kicks x 10, mt climbers x 20 IC, Merkins x 20 IC

    -Uphill sprints x 6; YHC got smoked by the > 40 club!

    Mosey to Bus stop:

    -Box jumps x 10/ Plyo elevated merkins x 10

    -Step ups x 10/shld taps x 20

    -Pistol squat x 10/freak nasty x 20

    -Bulgarian Split squat x 10/vaults x 10

    Mosey to Tower:

    Sprint up with bear crawl around top/ Sprint up with lunge walk rinse and repeato.

    Mary: Eccentric situps  x 10; russian twist x 20, nolan ryan x 10

    Nameorama,  COT, prayer .

    Good to have Ringo in the mix, cant wait to try out the http://thepancakery.com on the next beach trip!

    Thanks guys for letting me lead.

    Chewy

     

     

  • Steve’s cameo

    3 pax posted Tuesday morning at the mandeville TH  including Steve, who was on his one week hiatus from Hollywood. Although claiming to have been mostly sedentary since early summer, he has not seemed to skip a beat.

    Even if it was just for a week, the pax were glad to have him back, as he and shooter have become 2 pillars of the north shore pax. These two are always consistent, always upbeat and positive, and ready to receive or deliver a beat down! YHC is definitely greatful for these two.

    The thang:

    warm up:

    fwd lunge with elbow to ground x 10

    bkwd lunge with twist x 10

    lateral lunge x 10

    plank walked x to 10

    sumo squat to stand x 10

    mosey to lakefront, past former captains cove, back up toward TH.

    Hip crossovers x 10

    scorpion kicks x 10

    maybe a few other things that yhc has since forgotten…

    COT, Name o Rama, prayer.

    See you again soon Steve!

    Thanks,

    chewy

     

  • return of the Ei

    3 faithful pax posted in the gloom this morning.

    Eiei came out from hiding toting a few extra lbs but  willing and ready for a challenge!

    The thang:

    warm up in parking lot:

    hip crossovers x 10

    fwd lunge w forearm to floor x8

    back lunge with twist x 8

    lateral lunge x 8

    hand walk x 4

    sumo squat to stand x 8

    mosey to the lake front with intermittent sprints

    and mt climbers in rough gravel x20 ic

    seawall

    irkins IC x 20

    leg extensions x 50

    dirkins x10

    mosey back with sprints interspersed.

    trailhead COM: LBCs, deadbugs, HTH, JF, glute bridges with reach x 20 ic

    cot, prayer, peace out.

    thanks guys for showing up and working hard!

    chewy

     

     

  • Fartekin at G-ma’s house

    6 pax met at the Mandeville TH. YHC came in hot, shoe on but not tied. No disclaimer today boys, Yhc carries malpractice insurance.

    The thang

    mosey to underpass

    circle up: my climbers x 20 ic, donkey kicks x 20 ic

    mosey down the UP, karaoke the flat, sprint the up the UP.

    Circle up: shld taps x20 Ic, heels up squats x 10 ic

    mosey down the UP, karaoke the flat, sprint the up the UP (Near miss, way to recover pelican)

    …insert crazy man barking at us, oh wait, it’s Capt sparkles with the sneak attack!

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey dn the UP, Buttkick the flat,  sprint up the UP

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey to the street, Fartleks to Monroe, up girod back to TH

    Circle up: scorpion kicks, lower/mid trap exercises, active HS stretch/nerve glides

    COT, name or ama, prayer from Bub.

    As always thanks for letting me lead.

    Chewy

     

     

     

     

  • If you don’t blast it, it didn’t happen…

    There wee

    2 weeks of beat downs at G-ma’s House the past 2 weeks, YHC cued both of these, but failed to inform the pax.

    Last Tuesday, (7/24) chewy and bubba met for some jumping of the rope, 1/4 runs, and various exercises of the single leg persuasion.

    this past tuesday (7/31) chewy and bushwacker met for some more jumping of the rope, manmaker merkins, and Rower sit ups (finishing off july’s ISI challenge) while chief sparkles climbed stairs in prep for the 9/11 memorial climb.

    Thanks for the small yet faithful pax, that still make Tuesday mornings happen.

    Yhc is hoping things will pick back up on Tuesdays once Steve is relocated and EiEi comes out of hiding.

    Sorry for the late blasts!

    chewy

     

  • Thursday run as usual

    6 pax met up to run the city hall scramble, yhc came in hot, shoes on, but not tied. We ran and then did 10 minutes of stretching, core, and glute exercises.

    Nameorama,COT, prayer by coconuts.

    Thanks guys always enjoy Thursday mornings. Solid crew!

     

  • Pax of tomatoes

    YHC arrived promptly at 5:10 am this morning to plant the shovel flag at the trailhead.

    After waiting for 15 min to no avail, yhc decided to head home and spend some quality time reading The good book, and to spend a few more precious minutes back In the fartsack.

    Having the morning off from work, yhc decided to accompany his wife to her 9:30 pilates-yoga fusion class in which he was the only non-tomato, and was repeatedly called out by the instructor for having above average hip mobility “for a guy.”

    all in all it was a good morning, but I’ll stick to working out in the gloom!

    See you next time,

    chewy

     

  • Steve’s last hurrah

    6 pax met up at the mandeville TH to celebrate good ol’ Steve’s last workout until October.

    The thang:

    warm up on the stage with a series of scapular stability exercises to counteract the plethora of merkins some of the pax have been pounding out.

    mosey through the woods to the underpass

    jane Fonda’s for glute activation

    BLIMPS

    burpees x 10

    stop motion lunges x 15

    imperial walkers x 20 IC

    Merkins 3 count x 10

    Plank jacks x 25

    squats x 30

    mosey back to Flag for 5 min of Mary led by Steve.

    COT, nameorama, prayer.

    Best of luck in Hollywood Steve, we will see you in October man!

    -Chewy