Author: Chewy

YHC apologizes, again for the tardiness of the back blast, it is now getting done after catching up on over 40 back logged backblasts due for Medicare reimbursement.
3 pax – met last thursday morning at 5:15…ish for a major beat down, or may be just a minor one with some corrective exercises sprinkled in to help improve posture and hip stability, so we can continue to endure future beat downs.
Anyway, the thang:
Warm up lap around the playground followed by dynamic warm-up/stretches: including high knees, power skips for height and again for distance, bounding, lunge with trunk twist, and quad stretch walk, with probably a set of merkins or two here or there. It has been almost a week, so YHC can’t remember all the details

Pearl one: clam shells with band in sidelying position 2 x 20 B sides in slow cadence to burn out the external rotators of the hips (great for all the desk jockeys out there who sit on the outstretched bums all day)
Partner up:
partner one ~ Farmer’s walk (or EiEi in this case) carrying 45# dumbells in each hand x approximately 40 yds out and back
Partner deuce ~ kettle bell swing with 15 # DB x 20 + 10 merkins
Partner 3 ~ “No Money” (Bilateral shoulder external rotation with scapular retraction using resistance from a blue theraband) x 20 + 10 merkins; again this one is great for the desk jockeys hunched over a computer screen all day like Quasimodo

Pearl Deuce: one lap around play ground followed by partner up exercise:
P1 ~ vaults over bike rack x 20 flip with P2
P2 ~ toes to Bar kipping exercise x 10…ish, flip with P2
P3 ~ sprint lap around track
rinse and repeat 2 sets

Pearl 3: Single leg mini squats x 20 Both sides, single leg toe taps with opposite leg 3 x 10
COM … ab exercises, YHC is now suffering from CRS syndrome, and promises from here on out to have the backblasts completed in a more timely manner after his next Q, which will be saturday at the lakefront.

Come one out to the new F3 northshore workout, on thursday mornings it is a great AO.

Chewy

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5 pax arose up bright and early out of the fartsacks on a muggy Saturday morning.
3 minutes in to the warm-up there was some mumble chatter about the workout being too easy. This led yhc to do his best to smoke the pax with an epic beat down aka a snot woggle. This plan seemed successful for everyone except turbo tax. He may or may not be one of those Jason borne type superhuman spies bred by the federal government. He did spend some time in DC, and who knows, tax law could just be a good cover.

Anyway, the thang:
Dynamic warm up:
Walking quad stretch x 20 yes
Walking figure 4 x 20 yds
Frankenstein x 20 yds
Side straddle shuffle x 20 yds
High knees x 20 yds

Warm up:
SSH x 50, yes 50, in cadence
Mt climbers x 40 IC
Slow squats x 30 IC
V-ups x 20 IC
Merkins x 10 IC

Mosey to fountain
Hip abductor walk with bands x 30 yds
Plank walk x 10 with bands both directions
Hip abductor walk with band x 30 yds
Plank with band around hands: star pulls to work shoulders x 3 directions x 10 B sides

10 count rest

And partner up for plank sprints;
Partner 1 planks while partner 2 sprints 75 yds and assumes plank position leap frog back and forth x 10

10 count rest

Mosey to swing set:

Partner 1 x 10 lat pulls on swing IC
Partner 2 x 10 merkins IC
Rinse and repeat x 5

Mosey to shady spot, not shovel flag, for 10-12 Minutes of Mary:
LBC’s x 20 IC
Freddie Mercury x 10 IC
Slow Freddy x 20 IC
Jane Fonda x 10 IC
Jane Fonda pulses x 10 IC
Prone T’s x 10 IC
Bow pose pulses x 10 IC
Runners pose squats x 10 each side
Cross body lunge with reach x 10
Sudden change!

COT, nameorama, coffeteria

Tclaps to EI and his wife for recovering the shovel flag later that day which was left at the scene of the woggle

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My apologies , this BB is so very late, almost to the point I thought about not doing it. But YHC wanted to make sure the Pax on the south shore knows that F3 Northshore is still going strong with a small but faithful and committed crew, and your efforts to help get us launched were not in vain.

The thang: met at shovel flag: ran eastItoward playground stopped half way for extended warm up/COP:
SSH x 30 IC
IW x 30 IC
Slooow Squats x 30 IC
Merkins x 15 IC
Scorpion kicks x 15 IC
I, Y, T progression x 15 each IC
Burpees x 5
Sumo Squats x 20 IC
Calf raises in squat position x 20 IC
single leg pulses x 30 IC each leg
Merkins x 15 IC
Sidelying leg raises (jane fondas) x 30 IC each leg
Side plank x 30 sec each side

Run to play ground: plank and wait
Partner up:
partner 1 run lap around playground/partner 2: 10 merks/20 reverse lunges rinse and repeat x 3 reps
mosey to swings:
partner 1 lat pulls on swing x 20/partner 2: plank walk across field.

Green Mile run back to shovel flag: 10 merkins at each fire hydrant

COM: flutter kicks, bicycles, dollies x 30 IC

COT.

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After successfully EH’ing an FNG, EI decided to call an audible and stay in the fart sack due to an unexpected late night of work.
4 pax showed up for a beard own in the gloom.

The thang:
Warm up 2 laps around the trailhead: followed by
SSH x 20 IC
imperial walkers x 20 IC
Merkins x 20 IC
Slow squats x 20 IC

Mosey to stage:
Lumbar extension x 20 IC with partner stabilization
Jacobs ladder with bear crawls to the top of the “hill” x 8 reps

Mosey to bar:
Lat pulls and irkinis alternating sets IC starting with 8 reps and working to 1

Mosey to tower: run up stairs with 5 burpees at top and 5 man makers at bottom repeat down to one

COM: flutter, Freddie Mercuries, LBC, and Russian twist x 20 IC

tclaps to toots and nacho for faithfully rising to the occasion every Tuesday morning. Toots is becoming a lean, mean, fighting machine.

t claps to Sea Bass, FNG For making it out to the gloom

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6 pax showed up in Saturday morning at the mandeville lakefront for a windy workout. The wind off the lake felt good on a muggy morning in May, probably won’t be the case come January.

First official Saturday without training wheels or a clown car from the south shore, to help us Q. Nacho took the reigns to begin:

Warm-up:
SSH x 20 IC
Butt kicks, high knees, arm circles, Frankenstein kicks all OYO
Mosey to swing set: partner up for alternating sets of lat pulls and merkins x 10 x 4 sets
Mosey
Jack Webb: Nacho style; which includes a 1:3 ratio merkins to air press all the way to 10.
Yhc, then took the reigns:

Dirty mc deuce: run around the fountain: 12 pull ups, 12 sumo squats, 12 plank jacks rinse and repeat 4 times.
Mosey about 10 feet, to climb Jacobs ladder:
1 burpee sprint or jog fast, or just jog to sea wall for 1 single leg squat on each leg, climb the ladder to 7 and begin
COM:
LBC, Freddie Mercury x 20
Heels to heaven, Putin twists x 10
Flutter, dolly x 20 all IC
Superman or as greenie put it, “handy man” x 30 sec

Mosey to flag for COT
And prayer.

tclaps to Daniel son for his second appearance.
T claps to turbo tax and green mile for cranking out 12 reps of pull ups like they are fresh out of BUDS training.

Announcements: New workout at Covington trailhead Wednesday mornings at 6:00 am meet at
The gipper, turbo tax is site Q

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