F3 New Orleans

Author: Seabass

  • Two is the loneliest number……

    A whopping two PAX posted to the still emerging Abita Springs AO.  Though turnout has been mixed, this is a really great AO with tons of equipment an miscellany to use as props.  There’s even a hill….well kind of slight grade running down towards the river, but for Louisiana, we’ll count it.

    Warmup

    • 3 laps around playground loop (~0.6 mile)
    • Imperial Walkers x 20 IC
    • Slow Squats x 15 IC

    Main Event

    • Lunge walk –> Sprints to Gazebo / Skip for Height back (x2)
    • Lunge walk –> Sprints to Gazebo / “Bounding” back (x1)
    • Incline Merkins x 15 IC
    • Freak Nasties x 15 IC
    • Bench Step-ups x 15 IC
    • Repeat sequence counting down by x5
    • Shuttle Runs

  • Trailhead AO Going Strong

    Four Northshore F3 veterans met in the increasingly crisp morning air at the Mandeville Trailhead.

    Warmup

    • Mosey loop on Tammany Trace with three stops
    • Stop 1 – IW x 20 IC,  SSH x 20 IC
    • Stop 2 – Plank Jacks x 20 IC
    • Stop 3 – Slow Squats x 10 IC,  Squat Jumps x 10 IC
    • Mosey back to Trailhead

    Main Event

    • Pullups / Incline Merkin Sets:  8X / 6X / 4X / 2X IC
    • Back Extension Sit-ups x 10 IC
    • People’s Chair + Air Presses x 50
    • Mosey to bus stop for Step-ups x 15 IC each leg and box jumps x 10 OYO
    • Three sets of serrated push-ups x 7 IC + shoulder blade retractions (“Y”, “T” and “I”)
    • Mosey to Trailhead for 2x Suicides
    • Circle up for Mary – Freddie Mercuries x 25 IC, Nolan Ryans x 10 IC each side, LBC x 30 IC

    Close – Discussed the two year mark for F3 NOLA and Chewy shared the highlights from the workout last Saturday in City Park.  Congrats to our Southshore friends.

  • If a beatdown happens in a forest, but a backblast isn’t posted, did it really occur?

    Nortshore PAX have been grappling with this existential question recently…… Despite continued intense beatdowns with steady turnout, backblast posting has been lackadaisical. Putting a new foot forward….

    Warmup

    • Mosey south on Lafitte St to Monroe St, West to Rusty Pelican at Girod
    • SSH x 20 IC
    • IW x 20 IC
    • Pelican Nasties x 15 IC  (all on restaurant surveillance camera @ 5:15 AM)
    • Mosey back to Trailhead
    • Slow Squats x 15 IC
    • Merkins x 15 IC

    Main Event

    • Tower Power  – Alternating Groups……Group 1 – Stair run / 5 x Burpees at Top / Descend stairs,  Group 2 –  People’s Throne + Air Presses, Swap + Descend count from 5x, 4x, 3x, 2x, 1x
    • Zombie Walk x 3 lengths of park
    • Mosey to odd bus-stop shelter for Bench Step Ups x 15 IC (each side) + Freak Nasties x 15 IC,  Repeat each x 10 IC
    • Mosey to pavilion for countdown series of Box Jumps, Freak Nasties and Handrail Pull-ups each at 8x, 6x and 4x (all IC)
    • Circle up for LBC x 25 IC, Freddy Mercuries x 15 IC, John Fondas x 10 IC (external rotation, internal rotation) each side

    Circle, count-off, names. Discussion of upcoming fellowship and community events. Prayer.

  • Side Straddle Humility

    Five PAX gathered in the humid gloom at 5:15 drawing inspiration from a member of the St. Tammany Fire Department climbing stairs in full fire gear in preparation for an upcoming 9/11 memorial stair climb challenge.  Salute to you, fine sir.

    Warmup

    • SSH x 25 IC
    • Mosey east on Tammany Trace to Marigny Ave.
    • SSH x 25 IC
    • Mosey south on Tammany Trace
    • SSH x 25 IC
    • Mosey back to trailhead
    • SSH x 25 IC
    • Prison Cell Merkin Burpees x 10 IC

    Main Event

    • Mid workout Mary;  LBC x 15 / Russian Twist x 15 / LBC x 10 / Russian Twist x 10 / LBC x 5 / Russian Twist x 5
    • Box jumps x 15 OYO
    • Freak Nasties x 15 IC
    • Mosey to other pavilion that looks like a bus stop
    • Man size box jumps x 10 OYO
    • Freak Nasties x 10 IC
    • Mosey to big green box
    • Man size box jumps x 5 OYO
    • Freak Nasties x 10 IC
    • Plank for series of Newton’s Cradle x 10 IC / Shoulder Tap x 10 IC / Supermans / Leg and Arm extensions in plank
    • Backwards bear crawl up “hill”
    • Suicides along pavilion x 2
    • More SSH x 25 IC
    • Circle up at shovel flag:   Freddie Mercuries x 20 IC / Heels to Heaven & Jack-knives x 20 IC / Nolan Ryans x 10 IC (each side)

    Count

    Names and short prayer

    Great job EiEi and proud to be part of the Northshore PAX growing in numbers.  New workout Thursday @ Abita Springs Trailhead – add to the weekly schedule.