F3 New Orleans

Author: Chewy

  • Burps in the Oak grove

    “Sometimes the road less traveled is less traveled for a reason.” -Jerry Seinfeld

    10 pax met up Saturday morning for a nice beat down on the lakefront. Yada, yada,yada…

    Prethang 6:10-6:30 mosey west and back to shovel flag…

    the thang:

    warm-up: SSH, mt. Climbers, IW x 20 IC

    mosey to the oak grove

    5 burpees/5 jump squats/5 merkins x 10 rounds

    jane fonda series: leg raise x 15 ic>pulses x 10 ic> knee to knee x 10> foot to knee x 10

    2 min single leg squats each leg

    5 squat thrusts/5speed skaters/ 5 merkins x 8 rounds

    Glute  bridges 3 sec x 20; single leg glute bridges x 10 each

    mosey east toward flag:

    fwd lunge with arm swing overhead x 10

    bkwd lunge with arm swing x 10

    single leg RDLs x 10 IC each leg

    mosey to shovel flag

    mac tar jai x 20 ic

    russian twist x 20 ic

    name o Rama, cot, prayer, coffeeteria

    thanks guys for letting me lead,

    chewy

     

     

     

  • Look at that Turkish Get Up

    “This is the kind of day that almost makes you feel good to be alive.” ~George Costanza

    5 pax met at the trail head on a glorious 50 degree morning,  for a little silver sneakers like circuit training followed by some man flow yoga.

    The thang:

    warm up lap a couple o’blocks

    Circuit 1:

    -Jump rope 2 x 50

    -Lateral Band walks

    -Fwd lunge with post @ overhead swings with indian clubs

    -Wall press ups

    -Turkish Get-ups with 15# DB

    Turkish Get- up Sequence:

    Image result for turkish get up

     

    Circuit # 2

    -Jump Rope 2 x 50

    -Lateral band walk

    -Backward lunge with post @ ankle height swing using indian clubs

    -Wall slides with arms for lower trap strengthening

    -Diagonal lifts with 15 Lb DB

     

    Mosey to top of tower for Man Flow Yoga: Plank>Dn Dog>Plank>Up Dog>plank> lizard pose R> plank> lizard L > Dn Dog

    Seated HS stretch, piriformis stretch, trunk rotation stretch

    Quick Mosey around a couple o’ blocks

    Name -o-Rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

  • An easy beatdown

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
    “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
    “It’s simple, if it jiggles, it’s fat.”
    “Milk is for babies. When you grow up you have to drink beer.”
    “The best activities for your health are pumping and humping.”
     ~Arnold Schwarzenegger
    10 pax arrived arrived on the lakefront for what EiEi predicted would be an ‘easy ‘ beatdown.
    Pre thang: Not sure about this one, YHC was still in the fart sack.
    The Thang:
    Short mosey West on the lake front.
    -SSH x 20 IC
    -MT climbers x 20 IC
    -Pete Parkers x 20 IC
    -Parker Pete’s x 20 IC
    -Merkins x 15 IC
    -Side plank R arm high/R leg high ~ repeat on L
    -Jane fondas x 20 IC (Both)
    -Table top bridges x 10 IC
    -Squats x 20 IC
    -Lateral lunge/touch the ground x 20 (alt) IC
    -Fwd/bkwd pivot in change lunge x 10 IC B Sides
    Mosey further west
    -Jack Webb (chewy style): 1 Chatarunga (3 ct hold) / 2 W’s ( 3 ct hold) 1 to 10 with a few numbers skipped.
    -11’s: 1 split squat each leg —> 10 merkins
    Mosey back east towards flag:
    -Burpees x 5
    -SL squats x 5 B
    -Surfer Burpees x5 Goofy
    -SL toe touch x 5 B
    -Surfer Burpees x5 Regular
    Mosey to Flag:
    -Nolan Ryan x 10 IC
    -Prefontaine/Usain Bolts x 6 IC
    -Flutter kicks x 20 IC
    -Russian Twists x 20 IC
    Name -o-Rama, COT, Ball of Man, Coffeeteria.
    Welcome Blue Hen to the Pax.
    Thanks for letting me lead guys,
    Chewy.

  • What its all about

    Today’s workout reminded me why I love F3. I showed up to one lonely pax member standing by the shovel flag and ready to go. It is a bummer when you show up for a workout and you are the only one there (Sorry that happened waterpic), but it does happen from time to time.

    But, what is the alternative? If we go to the gym to get a workout, you may have some nice chats with people you know, but ultimately you are just in proximity to other people, you are not really together.

    I was glad that I didn’t fartsack, and got to workout with another member of the pax…together.

    The workout was great we jumped rope, worked our glutes and core…etc; but what was awesome is that we got the chance to be together, giving us time to talk about life, loss, joy, hope and stuff that really matters, encouraging each other to be better in all aspects of life, not just our physical fitness.

    The pax may have been few in number today, but today’s beat down for YHC, epitomized what its all about.

    Thanks guys.

    Cheers,

    Chewy

     

  • Circuit training

    5 pax met this morning at the trailhead, YHC stole the Q from the ailing Turtle.

    Warm up: Down Dog and hip flexor stretch

    Circuit Training:

    1. Jump rope 4 x 50
    2. Lateral band walk
    3. Forward and backward lunge with indian club swings
    4. Single leg RDL with 15lb DB
    5. Wall slides for lower trapezius

    Rinse and Repeat

    Cool down: Hamstring, Piriformis, hip adductor stretch

    COT: Name o rama, prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

  • Pilates for Men?

    4 Pax met up in the brisky gloom this morning for a round of  hip mobilization and core activation activities.

    Joe Pilates, back in 1919, promised that by following his methods you would develop a flexible youthful spine, a strong center, and system wide integrated strength. Ol’ Joe was a cigar smoking boxer, acrobat, and gymnast, and he developed his exercise program from that background first and foremost for men.

    The Thang:

    -Warm-up lap around the trailhead

    -Down dog stretch

    -Anterior Lunge with Bilateral OH Arm swing x 10

    -Post Lunge with bilateral Arm swing at ankle height x 10

    -The Pilates 100

    -Hamstring stretch: 3 sec hold x 10

    -The Roll Up  x 5

    -side lying leg raise X 25 IC

    -Single leg glute bridges x 25 IC

    Jack Webb: (Chewy style)

    (1) Chaturanga Dandasana 3 count hold : (2) Bruegger Exercise with 3 count hold  to 8

    Here’s some references in case you are wondering:

    7 Steps to Master Chaturanga Dandasana

    http://www.stretching-exercises-guide.com/bruegger-exercise.html

    -Plank walk across the stage

    -Jump Rope x 1 pax while the other 3 zig zagged poles up and down tower.

    “Jumping rope is barely possible with poor form or poor technique. Everyone will make consistent mistakes and be interrupted by a rope that catches on a foot. The rope is the coach. Jumping rope is what I call a self-limiting exercise. Participants are limited in their ability to perform the exercise by lack of technique. In other words, truly poor technique will prevent the participant from performing the exercise, so bad movement patterns cannot be reinforced. This is the most important reason for jumping rope. It is possible to perform sprints, shuttles, and agility work with poor form as long as times are adequate. Other forms of popular endurance work such as jogging, cycling, and rowing can also allow poor form without supervision and coaching. Poor form can be reinforced without the athlete ever realizing it.”

    “Much of the impact of jumping rope is taken through the leg muscles. The erect posture and long spine forces the abdominal muscles to hold the midsection tight and work in perfect coordination with the back muscles to form the same kind of intern al pressure as a weight belt.” ~ Gray Cook Excerpted from Athletic Body in Balance, pages 125-129

     

    Same side and Opp side lateral lunges with OH arm swing x 10

    Anterior and posterior foot reaches with Bilateral arm swings x 10 for increased stability.

    Name-o-rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

     

     

  • Mostability

    4 pax met at the trailhead in the gloom today. 3 of the 4 pax  had been logging alot of miles this month for the ISI challenge. With the eldest member of the pax close to breaking the 130 mile mark, pretty impressive.

    With all this running and not alot of stretching, YHC took it upon himself to introduce the pax to a new group of exercises working on mobility with a progression to stability. Primarily targeting the 4 big joint complexes that can stiffen up thus leading to sub-optimal functioning (Remember… tight muscles are weak muscles).

    The 4 joint complexes are: foot/ankle, hips, thoracic spine, and shlds. Each exercise today worked these joints in sequence (chain reaction) to stretch and then stabilize the body.

    The thang:

    mosey to parking lot

    ~ lower trap sets with Bilateral shld ext rotation or W’s  ~ great for scapula and rotator cuff stability to off set all the merkins and desk jockeying. 3 sec hold in cadence x 20

    ~Glute series: Sidelying leg raise or (Jane Fonda’s) x 15 IC follower by Single leg Glute bridges x 15 IC

    Now the fun begins:

    Anterior Lunge with Bilateral overhead posterior arm swing x 10 each

    Anterior foot reach for balance x 10

    Posterior Lunge with Bilateral posterior arm swing at ankle height x 10 each:

    Post foot reaches for balance x 10

    Lateral lunges with OH reach x 10

    Lateral foot reaches x 10 for balance

    Opp side Lateral lunge with OH reach x 10

    opp side lateral foot reaches for balance x 10

    Rotational Lunge with reach x 10

    Rotational foot reaches for balance x 10

    Opp side rotational lunge with reach x 10

    Opp side rotational foot reaches for balance x 10

     

    1 mile fun run to bridge and back

     

    COT, name-o-rama, prayer.

    Thanks, guys for letting me lead. Good to be back in the pax!

    Chewy

     

  • Hot Box

    Following a 2 mile pre-workout by about 1/2 of the pax,

    15 pax met on the lakefront for the regular Saturday morning shenanigans

    The thang:

    Mosey west for Warm up:

    SSH, IW, MT climb x 20 IC

    Scorpion kicks, merkins x 10 IC

    J Fondas x 15 IC each side

    Mosey further west:

    Circle up for ball toss and catch with 10# Rx ball: Pax holds plank in cirles, one pax runs to the center and tosses it up, while next guy sprints to the center to catch it.

    Caterpillar run tossing 10# Rx ball down the line, guy at the end sprints to the front with ball

    Circle up at end of lakefront: 10 burpees, 20 slow squats, 10 burpees, 20 slow squats

    Mosey East:

    Frisbee toss drill: divide up into 4 lines, 2 facing each other approx 20 yds away, toss frisbee to  guy in front of opposing line and run to the back of the opposing line.

    Mosey a little further east (back towards shovel flag): divide up into 4 teams for 2 simultaneous games of ‘hot box’ a 1/2 court version of ultimate Frisbee in which team scores by catching disc in the 6X6 box made by cones. With no out of bounds and make-it-take it rule in place this led to some serious endurance work. 1st team to 5 pts wins.

    with just a few minutes remaining, QIC called an audible and switched to a quick game of double hot box, Basically  ultimate frisbee with tiny endzones, 1st score wins.

    Long Mosey Back to shovel flag for COT.

    Welcome FNGs: Lonase, Red Beard, and Turtle

    Thanks guys for being open to some new ‘games’ it went pretty smooth despite most of the pax never having played ultimate frisbee before.

    Announcements: 4th of July run in Covington with pie eating, kid’s fun run etc, bring the family, no tuesday workout at the trailhead.

    Also please lift Toots up in prayer this week as his wife, Amber, after a long battle with cancer went to be with the Lord.

    Have a safe and Happy 4th,

     

    Chewy

     

  • HIIT week 1 of 6

    5 pax met at Mandeville City Hall at 5:15 am for the normal jaunt to sunset point.

    YHC was inspired by a recent study published by a friend at UAB, and decided to switch things up a bit.
    The same route was ran, but it was broken up into 5, 1/4 mile sprints with a slow mosey in between sets.
    YHC then challenged the pax to 6 consecutive Thursdays of interval training.

    Pretty cool stuff here, basically 1 x per week of HIIT = 5 x per week of Moderate intensity exercise
    http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0138853

  • City Hall Scramble

    5 Pax met up for the usual jaunt from City Hall followed by 10 minutes of Vinyasa Flow per Choppa’s request.

    The Following quote was inspired by a discussion about the book ‘Into the Wild’ by John Krakauer on this morning’s run.

    “So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservatism, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man’s living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun.”
    ― Christopher McCandless