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  • Ledge-O-Rama, Ledge Love, Lots-O-Ledge,….

    Fourteen of New Orleans’ finest came out to City Park this am to strengthen our bodies and minds. The sun was up and so was the temp which meant we were in store for a sweaty morning. Right before launch, YHC informed the PAX that the workout would have less running and take it easy on the legs since we’ve had our share of two-legged exercise this past week and will the next. Disclaimer…then off in a mosey to the Great Lawn for a warmup.

    Pre-Thang:
    SSH x30 IC
    Arm Circles x30 IC
    Shoulder Taps x20 IC
    IPW x20 IC
    Sqaut Kicks x20 IC
    Reposition for Bear Crawl across the Great Lawn

    Mosey over the the Sculpture Garden ledge to start the Thang. YHC informed the PAX this would start the ledge-o-rama themed workout which would involved lots of concrete around the park.

    Ledge #1:
    Box Jumps w/step down x10
    Dips x20
    Inclined Merkins x30
    Rinse and repeat

    Mosey to the Museum for Ledge #2:
    Pair up for a few Dora (Dura??) circuits. Cumulative count with one PAX doing specified exercises while other PAX run to steps, bunny hops up each step and back to ledge. Keep a running count for:
    200 Hip Slappers
    100 Side Step Up w/Knee Up (50R, 50L)
    100 Dips

    Grab water and line up for Indian Run up and down Lelong Dr. Lots of cars and people so we opted for the sidewalk. Not the prettiest Indian Run but it worked. Once back, the IR turned straight to a mosey headed for the Big Lake ledge. Once there we lined up for a core focused COP. Ledge#3:
    Peter Parker Inclined Plank w/alt foot taps to top of ledge x20 IC (not official name for these??)
    Russian Twists x25 IC
    Hip Thruster-R x20 IC
    Peter Parker Inclined…. x20 IC
    Hip Thruster-L x20 IC
    It was sunny, hot, and lots of glare from the water so YHC forgot to introduce a round of Knee Drive Holds that were on the itinerary.

    Mosey back to water fountain, then to museum steps for a some more interaction with concrete. Round#4:
    Ascending Merkins, aka Tooth Fairy, aka Elevator???, aka Stairway to ???….
    Increasing Merkins on each step: x1,x2,x3….up to 11. Total count was 66 Inclined Merkins

    Mosey toward the flag with a pit stop at Popp’s Bandstand more masonry fun. We only had a minute of two left so YHC had to abbreviate this drill from five rounds to three. After explaining and being gullible enough to give a complete 3 burpee demonstration, YHC led the PAX into a quick Round#5:
    Jump up high ledge of bandstand, knock out 3 Burpees, run down other side and back to high ledge. Repeat twice with descending burpees then run to flag and plank.

    Announcements included reminder about NOTC Wed night race on 07/20 that we are sponsoring. Also, Wed am needs Q for Foundry workout. Reminder to hydrate before, during, and after workouts. T-claps to Bubba for getting those snazzy F3 business cards made. We’ll have some at the race on Wed as well as some of the morning workouts. Prayed for those travelings, YHC’s son, special intentions, along with and end to the violence and racial tensions throughout the nation and rest of the world.

    Good turnout for coffee afterwards with top notch service from our favorite waiter, Mike.

    Thanks for letting me lead this morning.

    Tool

  • Three Legged Fonda

    Ei and Chewy found last minute babysitters to accommodate the wives’ crazy work schedules, rendering their attendance at today’s workout possible.  Noshow Libre showed up late; Chewy subsequently dubbed him Lateshow Libre, which is, if you think about it, a bit ironic (see previous Northshore posts regarding Chewy’s punctuality/shoe/sock issues).  Anyhooo….

    THE THANG

    Mosey west to the gazebo.  Plan was to do the following in the gazebo, but there was a lone adult male on his smart phone.  Normally this would not be worthy of remark, but Pokeman is now a thing, so I will let the reader draw his own conclusions.  Bank hard left after gazebo to the lake wall for:

    • Freak Nasties x 20 IC
    • Derkins x 10 IC
    • Box Jumps x 15
    • Freaks x 15 IC
    • Irkins x 8 or something IC.  QIC bit off more than he could chew.  Mumble chatter about Q smoking himself (totally not true)
    • BJs x 10

    Mosey west past phallic symbol thing (Nacho’s Home Base) and just past circle monument thing for:

    Plankorama

    • Fire hydrants x 10 IC
    • Newton’s cradle x 10 IC (Lateshow shows up)
    • Shoulder taps  x 10 IC
    • Peter Parkers x 10 IC
    • Plank jacks x 10 IC
    • Hip slappers x 10 IC
    • Right arm high hold
    • Left arm high hold
    • Air shoulder presses x 25 IC
    • Rinse and repeat, but forgot the left/right arm high and holds

    Mosey west to Oak Grove for:

    • Burpees x 10
    • Squat jumps x 10
    • Burpees x 9
    • Squat jumps x 9
    • Burpes x 8
    • Squat jumps x 8
    • Burpees x 7
    • Squat jumps x 7
    • Burpees x 6
    • Squat jumps x 6
    • Burpees x 5
    • Squat jumps x 5
    • Burpees x 4
    • Squat jumps x 4
    • Burpees x 3
    • Squat jumps x 3
    • Burpees x 2
    • Squat jumps x 2
    • Burpee x 1
    • Squat jump x 1
    • 10 count by each of the PAX.

    I’m not gonna lie, there were some extended 10 counts sprinkled throughout, as well as a request (plea) from Lateshow somewhere around rep 4 to just combine the remaining reps and get it over with.  Request denied.

    Indian run east to just past the bridge for:

    • Jane Fonda’s left leg x 20 IC, then pulses x 10 IC
    • Jane Fonda’s right leg x 20 IC then pulses x 10 IC
    • Side straddle shuffle to round monument thing, switching sides halfway, then
    • John Kerry’s best friend Jane Fonda’s left leg x 20 IC, then pulses x 10 IC
    • Fonda’s right leg x 20 IC then pulses x 10 IC

    All horses back to the stable.  Chewy came out guns blazing, almost got attacked by a dog, and then ran out of ammo.  TurboTax led the way (because he is actually a robot and not human and can sprint for like 20 miles without requiring any preventive robot maintenance).

    Mary:

    • LBC x 31 IC
    • Wife pleasers x 20 IC
    • 1 legged wife pleasers right leg up x 15 IC
    • 1 legged wife pleasers left leg up x 15 IC
    • Flutter kicks x 13 IC
    • LBC x 13 IC
    • Flutter kicks x 9 IC
    • LBC x 9 IC
    • Flutter kicks x 7 IC
    • LBC x 7 IC
    • Flutter kicks x 5 IC
    • LBC x 5 C
    • Flutter kicks x 3 IC
    • LBC x 3 IC
    • Flutter kick x 1 IC
    • LBC x 1 IC

    Countoff.  Namorama. COT.  Trash collection mosey.  Coffeteria.

     

    Ei

  • The Real Uptowner

    Pre Thang: Twelve F3 vets met in the gloom for the inaugural “real uptowner”. It’s not that we’re snobs, there is just plenty for us to do so close to home. We welcome “the world” with open arms! After the disclaimer we were off on a few short moseys and lots of work…

    The Thang: Mosey right across the street to Touchdown Jesus for warmup: Imp. Walkers, Peter Parkers, Hillbillys, Parker Peters x 25 in cadence

    Mosey to the lawn behind the Admin Bldg.: LBC x 50, Merkin x 20, Putin x 25, Larry Craig x 20, Real Freddie x 25, Diamond Merkins x 10, Hello Dolly x 25, Stagger Left Merkin x 10, Flutter Kick x 25, Stagger Right Merkin x 10, Dying Cockroach x 25, Carolina Dry Docks x 10 all in cadence.

    Mosey over to the benches: Dips x 20, Forward Arm Circles on Left Foot x 20, Incline Merkin x 15, Arm Circles Right Foot x 20, Low SLow Dips x 20, Reverse Arm Circles Left Foot x 20, Derkins x 12, Reverse Arm Circles Right Foot x 20, Hip Slappers x 10 all in cadence.

    Short Mosey back to the flag for plank-o-rama: Regular, Left Side, Regular, Right Side, Regular, Southern Gent, Northern Aggressor, Elbows, Regular, Mission Impossible, Regular. Followed by LBC x 50 IC. Finished with a few minutes of stretching.

    COT w/ shoutout by YHC. Prayers up for victims of recent terrorism at home and worldwide and for those struggling with loss of loved ones.

    T-Claps to the PAX for making it through another nasty humid morning.

    Total mosey was less than 3/4 of a mile w/ plenty of pain in between and we didn’t even climb the mountain…

    Good Times!
    Roots

  • Morning Calling – How God Makes Men Chapter 1 (Pre-Blast)

    The Thang

    Bible study is scheduled for 0600 on July 16th at Morning Call in City Park.  We will be discussing the first chapter of the book How God Makes Men which studies the life of Abraham.  You can purchase the book here:  http://www.amazon.com/How-God-Makes-Men-Principles/dp/1601424620/ref=asap_bc?ie=UTF8

    Having the book is not mandatory to attending.  Feel free to come check out the discussion even if you haven’t read the chapter or bought the book. All are welcome, with or without preparation.  However, if you are interested, checkout the applicable chapters in Genesis Chapters 11 – 22.

    If that seems like a lot of Old Testament reading to you, check out the condensed version of the story in the New Testament: Hebrews 11:8-19.

    In discussing with JV he has some even condensered versions – “While Abraham trusts God, he continues to screw up sometimes in awfully spectacular ways, but God made a promise to him and there it is.  We’re all lucky suckers, thank God.”  Or to condense even more: “God blesses, we sin, yet he still forgives with more grace.”

    Abraham did make some spectacularly poor decisions…a bit surprising coming from the man referred to as the Father of our Faith.  Regardless of his mistakes we can learn a lot from the amount of trust He had in God.

    Chapter 1 of the book speaks of 3 tests God put to Abraham:

    • Will you believe God’s great promise for an invisible future or cling to the visible present? (related to God commanding Abraham to leave Ur and go to an unknown land.)
    • Will you trust God to do what seems impossible? (related to God’s promise of a son to Abraham in his old age.)
    • Are you willing to Give God the one thing you most want to keep? (Related to God commanding Abraham to sacrifice his only son.)

    One of the things that jumped out to me in this Chapter was the Author’s explanation of Bible Time .  He referenced the passage in 2 Peter 3:8 – “Dear friends, don’t let this one thing escape you: With the Lord one day is like a thousand years, and a thousand years like one day.”  Do you think this concept of Bible Time is applicable today?  Does it change the way we live? Have you ever had a calling that you expected in short order that was fulfilled in Bible Time?

    Lastly, take a moment to think about the parallels of exercising your faith and physical exercise.  How do you exercise your faith?  Does exercising your faith make it grow? Can your faith get weaker as you get older?  What would cause it to weaken?

    See you in the light,
    Hawg

  • Rock & Roll

    5 men met at the new Uptowner SF location near the Rock Pile.  YHC snuck up on Boges and JV from the Fire Department Service Road.  Bubba found that my idea about parking across the tracks and walking was not a good one.  The side street ends right around the area you would want to park.  The nearest parking location is to park at the end of Ridgewood Drive and walk from there, although the normal Pontiff Playground Parking provided a nice cool down walk back to the cars.  Enough about the parking.  I gave the disclaimer and reminded the pax that this is a water bottle friendly workout.

    The Thang

    Warm-up COP (All IC x 20):  SSH, IW, Torso Twists, LSS; Peter Parkers, Rotating Merkins, Seal Jacks, Hillbillies, Monkey Humpers, Parker Peters, Windmills, Ranger Merkins

    Grab a couple of rocks:  One man maker rock and one rock for showing good form.  Bubba selected 3 rocks for improved versatility.

    Bring Sally Up Bench Press – Max Reps during each Bridge.  * Bogey seemed extra excited about this one.  The man must love some Moby.  I didn’t realize it, but this stupid song is called “Flower.”  The man says “Bring Sally Up” 150 times, yet he’s going to name the song Flower.  Wasted 5 minutes of my life searching for the darn thing on Google Play.

    Mary: LBC IC x 85; Fartlek Freddie* IC x 25; Hello Dolly IC x 20 (that makes at least 495 LBCs between YHC, Kim-Chi, and JV over the last 2 days). *This was a regular Freddie Mercury, but I changed the tempo throughout.  Not sure if I’m feelin’ it.  I do like the alliteration though.

    Roxanne con roca – Squat on Roxanne, Overhead Press on Red Light.  I informed the PAX it would be wise to go with the good form rock here, but I was wrong.  This exercise calls for a man maker.  There was a little too much downtime in this one.  Maybe we should hold the rocks over our heads, or do calf raises during the downtime.

    Mary: LBT IC x 20; Putin IC x 20; Flutter Kicks IC x 20

    Flora 1 – 1.6 – 1 – 0.6:  Partner up.  This was originally intended to be a Flora 1-2-3, but that didn’t happen.  We also added a fourth set.

    • 100 Merkins – Partner 1 does 10 Merkins with feet on rock.  Partner 2 planks with feet on rock.  Flap Jack – some rocks are not suitable for feet.  Modifications were needed.
    • 120 LBCs – Partner 1 does 20 LBCs con roca.  Partner 2 holds feet 6 inches off ground with roca extended over chest.
    • 100 Squats – Partner 1 does 10 Squats con roca. Partner 2 holds a deep squat.
    • 60 curls – Partner 1 does 10 curls con roca.  Partner 2 holds la roca as if he was holding a dinner platter with elbows at 90 degrees.

    Time flies when you are standing still.  Great to see the continued growth at The Uptowner.  Maybe we have 6 next week?  YHC is on Q again.  After that, we need some guys to sign up.  Click here if you are a man.

    COT

    We finished with prayers of Thanksgiving for God’s blessings and mercy.  We also prayed for those affected by the tragedy in France.  Then we enjoyed some F2 with a nice long walk back to the cars.

  • The World Starts Preparing for Next Year

    5 warriors of Okwata gathered together the morning after the greatest sporting event of all time. The Q was dragging a little and was slow to get started. YHC tried to make up for over the next 43 minutes.

    The Thang

    Mosey to the land of the fountain for the Warm-up COP (all IC): SSH x 20; IW x 20; Moutain Climbers x 20; Merkins x 10; Squats x 20; Merkins x 10; Good Mornings x 10; Windmills x 10

    Mosey to the vigilante bars for some pull-up work:

    1st COP – Each man with a spotter did 4 sets of 8 pull-ups and 2 sets of Bernies.

    2nd COP – two men do hanging knee-ups on the bars while the other 3 do alternating lunges.  All IC and then flapjack.  4 sets consisting of 8,7,6, and 5 reps.

    Mosey to the top of the levee for Mary:  LBC x 80; LBT x 20; Putin x 20

    Jack Webb (2:1 Ratio – Shout out to the NS) – escalate to 10 merkins and 20 air presses

    Quadriphilia – 4 minutes of running down the levee and back up, always facing the Lake.

    Mosey to the bottom of the levee so we can bear crawl back up.

    Sungazer Yoga – Facing the sun we did some Yoga crap.

    Mosey back to the flag and try not to twist my ankle.

    Moleskin

    People on the levee playing Pokemon Go before 0600.  We are no longer the craziest group in NOLA.

     

  • The Inaugural Gnarly Nutria

    18 F3 Men and about 25 Pokemon Go players invaded Audubon Park last night looking to do something completely stupid and utterly pointless. The F3 men were a success and I can only assume the same for the Pokemon Go players.

    Put this on your calendars for July 19th, 2017 @ 2115 hrs

    The Thang

    It was Uptown vs. The World.  The World team consisted mostly of men from Lakeview and Metairie, although we will accept F3 men from all parts.  There was some controversy as to which team Jingle Vader would be representing.  As we all know, he is a man of the World; however, on a postal code technicality he was relegated to the Uptown team.

    The competition consisted of 3 laps around Audubon Park, roughly 5.33 miles in total.  Each man received 1 point per lap.  Anyone completing all 3 laps received 1 bonus point for each man he finished ahead of (including teammates). In the end our Uptown brothers prevailed 105.5 – 81. Results are below:

    Uptown 105.5
    [table “” not found /]

    The World 81
    [table “” not found /]

  • Suck It Up Buttercup!

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  • The Uptown Warm-Up

    YHC decided to throw a bone to all those living outside the wondrous land we call Uptown. Lord knows Metairie can use all the help it can get. So off 13 PAX went in a long twisty loop around park.

    Down the track past some lush trees giving off this nice cooling effect, we circled for the first COP: (Are there trees in Metairie? YHC thought, maybe a dead palm tree on Vets…poor souls)

    SSH x20, PP x20, PP Plank x20, Jumbo Squat Jumps x15, MC x20

    Moseyed to the row bars for a four station rotation x2:

    Rows X15, Ski Jumps, Merkins and Lunges

    Moseyed down to the field across from the ducks:

    The Burpee-Merkin-Pyramid: Intertwined 10 burpees with 55 merkins starting at 1 and going through 10

    Moseyed over the bridge across the golf course. T-Claps to our friends at Audubon Park Golf Course for supplying ice cold water near the 18th tee box.

    Then a round of Mary near the green (13th hole maybe?):

    Hello Dollys x20, Flutter Kicks x15, Dying Cockroach x20, Russian Twists x15 and The Real FM x20

    Back on the track heading the opposite way for an Indian Run to the fountain. The PAX was surprised to find the G-spot fan club aka the November project crowding our benches. Undeterred, we powered through a nice round of bench work with a strong cadence: LLSU x25, Dips x20, RRSU x25, Bench Parker Peters x15 and Derkins x10

    A brisk Indian Run back to flag capping off 2.2 miles for the morning.

    Count Off, Name-O-Rama and Shout-out: Thanks for the strength and health to continue F3 every week, thoughts for friends who recently past, support for all their friends and family and last but not least unity for our country. Good work today…Thanks

     

     

     

     

     

  • 20 Pounds of Fat Vest

    5 men with an average of 50 years on planet Earth joined in front of Ronald Raegan for todays beatdown.  YHC was tired of seeing Turbo Tax, who is 59 years old and ripped like the incredible hulk, blow past him in the workouts and tried to make the workouts more fair by adding a weighted vest to the work-out to slow him down.  Unfortunately, it didn’t happen.

    Disclaimer

    Mosey around the trailhead for a couple minutes to a freshly cut piece of grass to the right of the Gipper.

    Warm-up

    SSH x 23 IC

    IW x 17 IC

    Merkins x 13 IC

    Arm Circle Forward x 10

    Arm Circle Reverse x 10

     

    Mosey 30 feet to first work-out

    Tabita Pearl 1

    30 seconds work out 10 seconds rest (5) sets of each exercise

    Weighted Vest Squats

    Bicep curls with dumbells

    TRX Back Rows

    Derkins

    Freak nasties

     

    Tabita Pearl 2 — 20 seconds exercise 10 seconds rest (4) sets of each

    Skull crushers

    1-leg step up with weighted vest

    LBC’s

    Burpees

    Suicide Sprints

     

    Mosey to the flag… No time for Mary….

    Countarama, Namearama, Shout-Outs,

    Prayer