F3 New Orleans

Author: Chewy

  • Muggy bottom breakdown

    “I would not miss it for the world. But if something else came up I would definitely not go.” ~ Michael Scott

    10 pax met on the lakefront saturday morning welcomed by the humidity and wind.

    The thang:
    Warm-up:
    Mosey west
    SSH x 40 IC
    IW x 30 IC
    Mt climbers x 20 IC
    Merkins x 10 IC

    Mosey
    Slow squats x 20 IC
    Lunge walk x 30yds
    decline plank on seawall % 2 groups:
    group 1 sprint/group 2 hold plank repeat x 3

    Bearcrawl, wheel barrows, stop motion lunges

    11’s broad jumps/ merkins from seawall

    mosey to oak grove:
    alt jump lunges x5
    burpees x 5
    merkins x5

    rinse and repeat x 3

    Surfer burpees (goofy) x 5
    Speed skaters x 10
    Surfer burpees (regular) x 5
    Rinse and repeat x 2

    Mosey back to fountain for COM:
    Flutter x 20 IC
    J Fonda L x 20 IC
    hip hikes L x 10 IC
    Flutter x 20 IC
    Hello Dolly x 20 IC
    J Fonda R x 20 IC
    hip hikes x 10 IC

    Mosey to Flag: COT, prayer

    Happy Birthday to Butt Splice the big 3-0 no more Hate!

    Announcements:
    Ruck training tomorrow (sunday) 4/30 at Mandeville Trailhead 1400 – 1600; should be wet and wild!
    Tuesday (5/2) Q is EiEi
    Wednesday (5/3) Q is Collard Greens
    Thursday(5/4) Q is TBD
    Next Saturday (5/6) Q is Shooter and Grundy

  • Back to the blast

    YHC has taken an unintended hiatus from writing back blasts. Apologies to the pax. So this BB shall encompass all the beat downs that have occurred to the best of my knowledge that have not been recorded. This is all from memory so please excuse missed members from the pax and other alternative facts.

    2/21/17: location = mandeville trailhead
    Pax: chewy(Qic), EiEi, sea bass the thang: ran fartleks in the rain…

    2/18/17: location = lakefront
    Pax: big fish(Q), turbo, tanked-up, beast, chewy, grundy(fng)
    the thang:
    gros poisson Brought the biggest weinke in F3 history, combined with turbo’s “10” minutes of AMRAP at Rips laying down an epic beat down that left the pax sore and grumbling.

    2/14/17: location = mandeville trailhead, pax: nacho(Q), big fish, chewy, sea bass, choppa(Fng)
    The thang: nacho returned for a QVC inspired workout, with a lot of home exercise equipment and not a lot of running.

    2/11/17: location = lakefront
    Pax: chewy, EiEi, turbo, tanked-up and Toots
    The thang: Toots returned lean and mean for a round robin style Q where tanked up tried his best to kill the pax with an onslaught of burpees, box jumps

    2/7/17: location = mandeville trailhead pax: chewy, nacho, big fish, EiEi, sea bass
    The thang: either Ei or chewy Q’d
    There were some sprints and a lot of ‘nacho planking’ involved… that’s all YHC can remember.

    Welcome Grundy and Choppa to the pax!
    Congrats to Burgundy on the new baby girl!
    Prayers for Toots and his wife Amber.

    Again apologies for the lackadaisical back blasting. Plan to see better communication by YHC to help the pax grow in 2017.

    Also sign up now for Tough mudder
    March 18th, don’t let the elder statesman of the pax (turbo and tank),show everyone up by being the only representatives!

    Cheers!
    Chewy

  • Pull up O rama

    EiEi has been recently inspired by the American Ninja Warrior marathon which aired on the (esquire channel?) stated that his New Years resolution is to be able to do 20 consecutive pull-ups.
    What better way to start than the 1st F3 workout of 2017:

    The thang:

    mosey 2 laps to wait on any stragglers, keep moseying to livingston playground with some fartleks and lunge walks sprinkled in.

    at the play ground: burpee pull ups x 5 (YHC’s new favorite that he stumbled across in a woman’s fitness magazine; dead hang knee to chest x 10 IC, pull ups with lateral shifts at top x 10 OYO

    plank walk to swings: TRX style ~ rollouts, pikes and SL squats, Plank walk back to mokey bars for one last set of pull ups x 5

    Mosey back to trailhead:

    Get ups with 15# wt x 5 Each arm, slalom run through the posts, jump-rope, alternating rounds through each member of the pax

    finish up with multi-segmental rolling leading with each extremity

    COT: prayer

    Welcome back Nacho (and the shovel flag) from the ‘offseason’

  • Last Northshore workout of 2016

    5 pax met on the last day of 2016 to finish the year strong with a beat down on a clammy December morning.

    15 min pre-workout run for those trying to boost their mileage in prep for the tough mudder

    The Thang: round-robin Q style:

    Warm-up EiEi: SSH, Mt climbers, Seal jacks, PP and some other stuff…x 10-20 IC

    Tank-up: Jumpshots, Irish jigs, Merkins, Burpees x 10-15 IC

    Steve: 6’s seawall derkins sprint to broadjumps with reverse jump, bulgarian split squats x 16 IC Both legs (killer)… some other stuff that was hard, YHC cant remember due to waiting too long before writing this BB.

    mosey to Eastern most playground…

    YHC: Burpee pull ups x 5, turkish get-up Left, x 5 Burpee pull ups, x 5 R get ups, planks/sideplanks, hanging knee to chest x 10 IC

    Turbo tax: Obstacle course~ up playground steps/stumps down firemans pole, run across field, single leg hop across splash pad, up and over other playground equipment, Single leg hop across splash pad with other leg repeat x 7 min
    Run back to shovel flag with random ‘jukes’, ‘headers’, and ‘sprints’ (killer)

    COM: flutter, HTH, and finishing off by writing Happy New Year using our feet and stout core musculature.

    COT: prayer, coffeteria

    Great work out guys, way to finish up the year!

    Cheers,
    Chewy

  • Gluteus Maximus or lack thereof…

    5 pax showed up this morning for a dreary work out in the gloom. Not a bad turnout considering 2 regulars (Sea Bass and Burgundy) decided to fartsack.

    The shovel flag is still being held hostage by Nacho, who has been in the fartsack since early October.

    The Thang:
    -warm up lap around the parking lot, stop to pick up 2 stragglers, and mosey to livingston playground:
    ~Plank walk x 50 feet
    ~Swingset sets: legs on swing for Pike ups x 10 IC; TRX rollouts x 10 IC; lat pulls x 10 IC

    mosey to monkey bars:
    superset: 5 pull ups/20 squats, 4 pull ups/20 squats, 3 pull ups/20 squats… you get the idea.
    Knee to chest, hanging from bar x 10 IC…killer.

    Fartlek run from play ground back to weird bus stop thing by the trailhead.

    Circle up: scorpion kicks x 10 IC, Supermans x 5 with 20″ hold

    back to the benches: glute bridges x 15 IC, split squats x 10 IC, box jumps x 10, split squats x 1O IC, box jumps x 10

    Circle back up: glute bridges x 10 IC, Single leg glute bridges x 10 IC each leg, Sidelying jane fondas x 15 IC with John Kerrys x 10 IC B sides

    Reverse Lunge x 20 yds, forward stop motion lunges x 20 yds

    Toe touch stretch x 5, monkey humper stretch x 5

    Mosey back to invisible flag,

    COT: Nameorama and Prayer.

    Well done gents.

    T-claps to Paison for his second showing and bringing a pal, Chris, who shall remain FNG until he completes a workout and is named. (he left 5 minutes early to get to work on time)

  • Round Robin Q

    8 Pax posted including one FNG for a workout at the freshly saturated Lakefront.

    Because we forgot to pick a Q last time, and because YHC is too unorganized to formulate a proper Q schedule, we decided to go round robin style. Which turned out to be not too bad, mostly because someone was loitering outside of RIPS and Turbo tax was unable to kill us with his 13 minutes of anaerobic torture!

    Warm-up (Chewy):
    -plank walk 20 yds, lunge walk 20 yds, crabwalk 20 yds
    -Circle-up: SSH x 20 IC, Merkins x 10 IC, Mt climbers x 20 IC, Side planks x 30″ B,
    Peter Parkers and Parker Peters x 10 IC, Burpees x 10 OYO

    Next up (EiEi): Mosey to wall: Box Jumps, Irkins, and Freak Nasties x 10
    Mosey back to lawn for Jack Webb 1:10 ratio (ridiculoso) to a 5 count

    Next up (Turbo): as mentioned before Rips was unavaible so he found another way to leave the pax hobbling with 6 minutes of sprints, tree huggers and squats

    Up Next (Steve): Mosey back to seawall Derkins on wall with sprint to street and back with progressing reps up to 10
    Mosey down to Eastern playground, for 2 rounds of catch me if you can with P1 doing burpees and then Super Star Jumps and then hustling to leap frog over P2 as he loops around.

    Last but not least (Big Fish): with arm clappers, arm circles, street fighting core punch things, and PTGs (pray to God’s) all led with a cadence call that sounded straight out of full metal jacket.

    the green mile back to the shovel flag: Sprint to each fire hydrant x 10 squat thrusts

    COT, welcome FNG Sam (Paison) to the Pax, who YHC EH’d at the baby pool this summer.
    He recently moved here from the Blue grass state, to plant a church, awesome stuff.

    Prayer of thankfulness for our health.

    Coffeteria at the beach house. Well done guys!

    Cheers,
    Chewy

  • bizz buzz

    3 pax met on Saturday for a slightly chilly, workout.

    Although turbo tax wasn’t there to motivate, they found the resolve to still meet 15 min early for a quick run, building up mileage in prep for the tough mudder.

    After a quick jaunt out and back from the invisible shovel flag that Nacho is still holding hostage, the workout began:

    Mosey to swing set:
    -side shuffle with bands/monster walk with band x 20 yds repeat
    -plank o rama: 10 merkins in cadence, followed by down dog to plank,
    side plank x 30″ each side

    Bizz-buzz in which each member of the pax calls out a number in order and replacing the word “bizz” with multiples of 5 and the word “buzz” with multiples of 7. Anyone who screwed up had to do 10 merkins and the count started over. The ‘game’ ended once the pax made it to 35 or
    “bizz-buzz”
    This was a game that YHC remembered from 6th grade math class, and then evolved to a drinking game in college, and now a plank challenge.

    Mosey to seawall:
    Bulgarian split squats and incline merkins x 20 IC x 2 sets

    Mosey back to swing set:
    Single leg squats/lat pulls with swing x 20 IC x 2 sets

    Mosey across bridge:
    5 rounds of burpees, jump squats, and merkins x 5 reps OYO with 30 count between sets

    Mosey back across bridge:
    5 rounds of 6 surfer burpees, 8 speed skaters, 10 mt climbers with 30 count b/n sets

    Mosey back to invisible shovel flag for Mary:
    -Flutter kick x 20 IC
    -HTH x 15 IC
    -Russian twist (aka Putin) (aka Trump’s Buddy) x 20 IC

    COT, coffeteria

  • The foursome fearsome

    4 brave souls arose from the fartsack and came out in the 60 degree weather this morning. 3/4 of the pax were still grumbling about being sore in unexpected places following Turbo’s epic beat down on Saturday.

    The thang:
    Warm-up jog to weird bus station: SSH and IW x 20 IC; Walking quad stretch, walking hammie stretch, and lunge walk with torso twist

    Dippy Birds x 10 IC B sides
    Single Leg squats x 10 IC B sides

    Suicides in parking lot 25 and 50 yds x 5

    Back to bus stop:
    Bulgarian Split squats x 10 IC R
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC L
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC R
    Hip slappers x 10 IC
    Bulgarian Split squats x 10 IC L
    Hip slappers x 10 IC

    Mosey to Stairs:
    Bounding up steps skip every other step
    alternate with
    quick steps up
    as many reps as you can x 5 minutes and according to YHC’s fit bit it was 12 flights

    mosey to field for leap frog plank sprints exercises thing in which P1 assumes plank position while P2 sprints across field leap frog each other x 5 reps

    COM:

    Nolan Ryans x 10 IC B sides
    Table top bridges x 10 IC B sides
    Wife Pleasers x 10 IC
    Flutter x 10 IC, Dolly x 10 IC, hold 6″ x 40 counts

    COT: prayers, Sea Bass is Q next tuesday; EiEi is in the 40 club and is in the market for a red Mazda Miata. He is also Q for saturday, show up 15-20 min early to get a quick run in prepping for the tough mudder this spring.

  • Stairway to Seven

    5 pax met in the Gloom with equipped with headlamp, to brave the tunnel of darkness.
    The Thang:
    Mosey trailhead through tunnel of darkness to underpass:
    Warm-up: IW, Good mornings, cobra kicks x 21 IC
    Jacob’s ladder up to 7 squat thrusts
    Mt climbers, Peter Parker, Parker Peter IC x 21 each

    Mosey to weird bus stop: super 7’s merkins/supermans
    prone scap stabilization exercises: Y’s, T’s, I’s x21 IC

    Mosey to stairs: Stair way to seven (credit EI)
    6 split squats at bottom – 1 burpee at top
    all the way to…7

    3 min COM: flutter x 20 IC, HTH x 10 IC; LTR x 10 IC

    COT: prayers, EI is Q next tuesday.

    Announcements:
    Clown car to city park for F3 conversion 10/15
    Fundraiser for Toots and amber this Thursday at Texas Roadhouse in covington

  • Full Court Press

    5 pax met this morning for a pretty decent workout.
    Taking a short jaunt to Livingston Playground, approximately 1/4 mile from the AO.
    They arrived at a poorly lit basketball court to perform the following:

    Warm -up:
    SSH x 20 IC

    Half court sprints:
    down back down followed by:
    x 10 merkins x 2 sets
    x 10 squat jumps x 2 sets
    x 10 squat thrusts x 2 sets

    Mosey to weird adjacent playground equipment:
    Dip walk x 1 set
    Dips in cadence low count x 12
    Hanging knees to chest x 10 IC
    Plank on small wall: Right hand /Right Leg high followed by left side
    Mt climbers x 20

    Mosey back to court:
    Sprint to baseline to baseline: stop motion lunge walk back
    Shuttle run sprint end at opposite baseline , side lunge back
    Shuttle run sprint followed by fwd lung walk/backward lunge walk

    Mosey back to playground:
    Pull-ups: x 5 OYO
    x 20 squats IC
    Pully- ups x 4 OYO
    x 20 squats IC
    Pull-ups x 3 OYO
    x 20 squats IC
    Pull-ups x 2 OYO
    x 20 squats IC

    Kips x 5 x 2 sets

    Mosey back to AO with 2 fartleks along the way

    COM:
    -Prone T’s x 20 IC
    -Plank on elbows hold x 100 count
    -Nolan Ryans x 10 IC B sides
    -Heels to Heaven IC x 20
    -Glute bridges x 10 IC B sides

    COT: Prayers for Amber and Toots; Burgundy’s wife (healthy happy preggo); Avery (Ei’s co-workers dtr)