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  • 610 Stomp #47 Fartlekin’ Redux

    Word Origin (Swedish): literally…speed play

    Four men with the intestinal fortitude to show up and improve themselves met by the shovel flag. Fresh off vacation and with fond memories of Hawg’s Fartlek some weeks back, it was time for a Redux. After Disclaimer, we stepped off and ran to Canal Blvd…about 4 miles. During the run we did four sprints…of varying exertion levels: 70%, 71%, 72% and 69%. We returned to the S/F with a few minutes to spare so we sealed the deal with 10 burpees. Countoff, Namerama, Announcements (see below), Shoutouts, Prayer. See you tomorrow for my Birthday Q at NOLA Foundry.

    7/13 – Gnarly Nutria Meet at our normal Friday AM spot St. Charles entrance to the park **3 Laps=5 miles in Audubon Park at 915PM *early time is to accommodate Tinkles and Amnesty **Huddle around a cooler for some F2 post-night time run. There will be beer, water and gatorade.
    7/17 (Sunday AM)- Spillway Mud Run Reluctant Yankee is the Q Sign Up Here
    7/20 – Tool is the Q Wednesday Night 2 Mile NOTC Run in City Park
    **We are co-hosting this event! Wear your shirt and come help us be visible and part of the community.
    8/6 – Night Race 5 or 10 miler – Bleau Moon August http://theyatrace.com/node/101/registration/register
    10/8 5k Warrior Dash in St Francesville 13 obstacles Warrior Dash 5k Louisiana Need someone to Q this.
    10/29 Jazz Half Marathon 13.1 miles. Jazz Half sign up
    11/11 NOLA Go Ruck NOLA Ruck **We need some more hard commits to make this happen just for f3 NOLA.
    11/19 Alabama Spartan Spartan Super 8-10 miles 25 obstacles **I just put it on the calendar bc I really enjoyed this last year.
    3/18 or 19 – Tough Mudder in NOLA 10-12 miles and 20 obstacles

  • To Our Fallen Americans

    The week ending on 7/9/2016 was a very tough week for me – as I’m sure it was for you as well.  Innocent lives were wrongfully taken.  2 nice men and five police officers tragically lost their lives.  These men were great fathers, husbands, brothers & friends.  This was my first time leading our F3 workout here in New Orleans.  It weighed on me to dedicate our workout to these lives lost.  Below is what we compacted into a one hour workout:

    Session 1

    Side shuttle hops – 40, Imperial Walker – 25, Crunches – 30, Peter Parkers – 25

    Session 2

    4 sets of 10 jump ups at the water fountain

    Session 3

    2 sets – 6 stations at the workout area with machines.  burpees, pull-ups, dips, push-ups, jumps, chin-ups

    Session 4

    1 mile indian run

    Session 5

    3 groups – Tooth fairy workout on the steps.  Alternating feet.  Crunches.

    When we arrived back to the flag – we stretched for 3 minutes straight to end the workout.

    I felt it best to observe a moment of silence to all the recent tragic events.  Praying for their families and asking God to give everyone in the U.S. the strength to see others in the same light – as one race – the human race.

  • 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.

  • Queue the Ring of Fire

    OK Fellas – We showed up to the Flag for another humid beatdown in the Gloom. We ran a full 2.02 miles. 12 PAX for a dozen ready to get stronger. I pointed out to Landing Strip that I thought of him last night. The M and I were watching Friday Night Lights and the name of the Gentleman’s club in it is called the Landing Strip. Douille was also pointed out the desperate need for a re-pave on the track. That is going to mess with our Mondays for awhile.

    We ran a .25 mile jog to the PIMP station. The whole track was fenced in so we were stuck on the track until the PIMP station.

    At the PIMP station we did our first COP/warm up.
    SSH x 20, Imp Walker Squats x 20, Slow Merks x 15, and SLow LBCs x 20

    Then we used the gear to do a modified PIMP.
    Pull up AMRAP, Squats AMRAP, Dips AMRAP and Burpees x 10. Burpees held the count.
    Seaman showed up – a little late – but he made it just in time for the beatdown here.

    Then we left for an indian run about . 5 miles.

    We circled up for some MARY early in the workout. I jsut wanted to get it in and we had the good soft grass by the golf course.
    Pylo Plank x 10 each side. Wife Pleasers x 20 in the gloom. (Not in broad daylight like the guys on the Northshore). I made them slow wife pleasers so you had to hold your hips up. Then we did some side crunches/curls to work the obliques. x 20 each side. We did leg lifts x 20, and finally we did opposite arm and leg extentions x 20. I don’t know what that is called. We just did it.
    From there golf course water fountain – we ran as fast as you can .25 miles to the Fountain and Benches at the front of the park.
    Here we did x20 power leg lifts each leg. We also did 20 hip slappers, and 20 Dips.

    At this point – we marveled at all the gear that the 2 guys had near the box jump stuff. Then we did an indian run about .33 of a mile.

    Then we broke off for a quick RING OF FIRE that I stole from the Northshore. Wave of Merkins slow count. x 13 Then sideways bear crawl to the right. Wave of Merkins slow count x 13. Then sideways bear crawl to the left. Wave of Merkins slow count x 13. 1 each and plank the rest of the time.

    Then we ran to the Flag. On the run – we jogged 3 of the markers then sprinted 2 of the markers. Repeated that until we got to the finish line.

    We closed with a COT. Prayers for the tension and unrest regarding race in our country and for the families of everyone involved.

    Tclaps to Bartman for his extra credit pullups.
    Gnarly Nutria is this Wednesday night.

    Thanks for the opportunity to Q.
    Reluctant Yankee

  • Wrong Way Rudy

    Hey, we’re going the wrong way!  Joined by 8 PAX, YHC led the group from the shovel flag on our opening mosey and went LEFT.  Yes, LEFT.  Time for something different.

    A normally sticky, humid NOLA morning.  YHC arrived at Pontiff a few minutes early to experiment with Pokemon Go – and sure enough, found 2 pokemon in the morning gloom.  But enough of that, time to get serious.  The PAX arrived, YHC gave a disclaimer, and at 5:30 they were off.

    (Maverick came rolling in hot insisting that YHC’s watch must be wrong.  Whatever.)

    The Warmup: From the flag, head left and follow the path.  Stop at The Forest for a Plank Fest.  Start with SSH x25, then plank up.  Peter Parker, Mountain Climber, Parker Peter, Murican, and close with Plank Jacks.  Nice work PAX holding form throughout!

    The Mini-Foundry: Back to the path, continue the loop around the park.  At the mini-foundry, PAX divided into 5 stations: Burpees (10x, the timer), Decline Murican, 90 degree hang with Knee Lift, Pull ups, and Low Slow Squat (a late substitute since the Row bar was waaaay tooooo low.)  Repeat the circuit to ensure that Side Effects would maintain proper form.

    Quad Stop: Back to the path, keep looping.  One almost-missed turn later, stop by the shed.  3 Stations: Lunge Walk (the timer), Alternating Channing Tatum/Tatum Channing, and a People’s chair.  One stop at each station only.  Need to make it to the rock pile.

    Rock Pile: Back to the path, on to the rock pile.  We’re done moseying, so feel free to go big.  YHC went big, and soon regretted that choice.  Marlin – what’s that by the tree?  Why, its a DECK OF CARDS!  I wonder how that got there?  2 5-minute rounds of Deck of Death.  Clubs = Curls, Spades = Presses, Hearts = Rows, Diamonds = Muricans.  Half-way through, Side Effects rescued YHC from his rock selection.  Thank you.  Drop the rocks.  OH WAIT – Bogey wants to go on?  OK – we’ll keep going until we hit a face card, just because you asked.

    Drop the rocks, and finish with a quick round of Mary: Flutter Kicks, Dying Cockroach, and American Hammer.

    Mosey back to the flag to complete the Pontiff lap.

    Finish with countoff, Name-o-Rama, Announcements (check your email for upcoming CSAUP activities).  Prayers for all intentions, and in particular for Tool, Brady and their whole family.  Thank you God for the gift of another day.  Give us the wisdom, perseverence and guidance to use this gift to better serve you.

    Thanks for the opportunity to be your Q for the day.

  • The Uptowner Launches

    4 horseman met for the inaugural Uptowner.  We met at the normal Pontiff SF spot, but this proved to be too much moseying to get to the rock pile.  Next week we will meet at the Rocks.  Tell your friends.

    SFx made the unfortunate decision to attend Wolfpack Mountain instead.  20 years of weightlifing down the drain.  He sent me this picture after the workout:  The New SFx

    The Thang

    We took a much too long mosey to the Rock Pile.  Circled up next to the rock pile and got comfortable.

    Warm-up COP: SSH IC x 40; Imperial Squat Walkers IC x 20; Good Mornings IC x 10; Arm Circles IC x 15 Forward x 15 Backward; Toe Raises IC x 15

    We then selected two rocks each from the pile.  One “good form” rock (read small) and one large rock.

    COP #1 (All IC):  “Say Anything” Squat (GF rock) x 12; Rows (Large Rock) x 20; “Say Anything” Lunge (GF rock) x 10; Bench Press (Large) x 20; Dead Lift (Large) x 12; Shoulder Press (Large) x 15; Curls (Large) x 20; “Say Anything” Toe Raises (GF) x 20

    Mary: LBC IC x 75; Superman IC x 20

    COP #2 (All IC) – Press Set:  Squat Press (GF) x 15; Curl Press (Large) x 15; Squat Press (GF) x 15

    Mary: Slow Flutter IC x 10

    COP #3 (All IC, All GF Rock): SA Squat x 10; Rows x 20; SA Lunge x 10; Bench Press x 20; Dead Lift x 10; Shoulder Press x 20; Curls x 20, SA Toe Raises x 20

    Return the rocks and Mosey (much too far) back to the VSF.

    Moleskin

    I don’t know about everyone else, but YHC thought this passed by quickly.  As stated we are moving the flag location to the Rock Pile.  You can still park in the same spot and walk, or there is a dirt road that leads to the Pump near the Rock Pile.  Veterans may start parking on the street across the tracks and walking over.  I enjoyed the first one and am looking forward to the rest.  Thanks for indulging me.

    -Hawg

  • Throw Down for Chief Byers

    The Northshore PAX, with a nice assist from Southshore brothers Reluctant Yankee and Hawg, threw it down this morning on the Lakefront in honor of Chief Petty Officer Byers, our country’s most recent recipient of the Congressional Medal of Honor.  Chief Byers did a Jack Bauer and then some on some bad guys in Afghanistan holding an American hostage back in 2012.  After breaching a hostile building and taking immediate fire which mortally wounded a teammate, Chief Byers entered with no regard for his own safety.  His bold and decisive actions under fire saved the hostage and the rest of his teammates from harm.  Infused with respect for this hero, the PAX got underway with a mosey to  the first COP.

    Warmup with SSH, IW, squat thrusts, Merkins, seal jacks, hillbillies, torso twists, mountain climbers, good mornings…all IC for 20x

    Mosey to the Proving Ground for a nice dynamic warmup.  Started out relaxed with quad stretches, lunges, Frankenstein walks, shuffles, lateral lunges, forward skips, backward skips and then picked up intensity with backpedal/jog, skip for height, skip for distance, crossover runs, carioca, groin skips, broad jump to vertical jump, and finally lateral jump to vertical jump.  T claps to Southshore stalwart Hawg who backpedaled right into a drainage grate, twisted his ankle, declared that it was just a flesh wound and that he was unworthy of any further attention, and then proceeded to knock out the workout as if nothing had happened.

    Mosey further down the Lakefront for a Ring of Fire.  Circle up in plank position.  Bear crawl to the right for a half circle, halt, and then hit a Merkin wave around the circle.  At the time, the PAX were 12 (including a FNG who later departed early and unnamed-like Chevy Chase he had a ‘thing”) counting out Merkins like clockwork.  Bear crawl left for a half circle, halt, and then another Merkin wave.  Back to the right, halt, right foot up for ten count, left foot up for ten count.  Yes you guessed it back to the left, right arm up for a ten count, left arm up for a ten count.  Then bear crawl forward to the center, backwards to reform the circle, halt and another Merkin wave.  One more time bear crawl forward to the center, back to the circle, halt.  Ring of fire.  There you have it.

    Mosey back to the Proving Ground for 7 reps of fun.  Jog in place, hit the deck, pop right up and sprint about 20 yards, returning to the starting line at a jog.  10 counts between reps from pretty much every member of the PAX, the speed of which betrayed his relative fitness.  FNG Coffee Break counted like he had to visit the head and fast.

    Final mosey to the shovel flag for Mary.  Long flutters, slow Hello Dollys, wife pleasers, jackknives, and Nolan Ryans, all IC and 10x,

    Countoff, name o rama, and a Ball of Man with prayers for the safety of our law enforcement officers, for all families and communities touched by the recent and unfortunate violence, and for peace brothers peace.

    Northshore PAX are strong and getting stronger.  Come post with us.

  • Burpkin Mountain

    15 Pax gathered ’round 2 flags for YHC’s VQ at Wolfpack Mountain, the same day as “The Uptowner” debut. Sorry Hawg. Side FX wanted me to point out that he posted uptown today, too.

    DISCLAIMER

    Mosey down St. Charles a bit and then head to Loyola quad lawn.

    COP #1: Warm Up

    SSH X 20
    Smurf Jacks X 20
    Imperial Walkers X 20
    Hillbillies X 20
    Mountain Climbers X 20

    Mosey to the base of Burpkin Mountain.

    Lunge walk up to the last cone
    complete 5 Burpees on south end and 10 Merkins on north end, all the way up.

    Plank or Al gore and wait for 6.

    COP #2: MARY

    Russian Twist X 25
    LBC X 25
    Flutter Kick X 25
    Box Cutter X 25
    Penguins X 25

    Mosey down one deck to catch a breath and then take stairs and meet at the benches.

    Eirkens X 15
    LLSU X 15
    Dips X 15
    RLSU X 15
    Derkens X 15

    Line up in 2 rows, columns, groups, etc. whatever floats your boat!

    each round starts with an exercise for first half and ends in a sprint for second half.
    1. Jog, Sprint
    2. Backwards jog, backwards sprint.
    3. High knees, sprint
    4. Butt kicks, sprint
    5. Karaoke left, sprint
    6. Karaoke right, sprint
    7. Jog, Sprint

    COP #3: Stretch

    finish up with some light basic stretching.

    Mosey to flag and we run into Whoop! Apparently he ran on his own, we’ll never know…HA! We were nice and invited him to join the COT.

    Good to be back at the mountain!

    Thanks for letting me lead.

    -Cowbell

  • Mach 3+

    Alright, so what’s worse (or better???) than one guy way older than you who can easily smoke you in a workout??  Yes, two!

    YHC rolled up to the AO, under the watchful eye of Ronaldus Magnus and observed a man, the appearance of whom was eerily reminiscent to that of Turbo Tax.  Sure enough, this was our FNG for today; the first FNG to post at the Covington Trailhead I might add.  He and Turbo have been buddies for years, and they are either identical twins or they just look like identical twins.  Either way.

    THE THANG

    Warmup, proximal to Gipper

    1. SSH x 20 IC
    2. Hillbillies x 20 IC
    3. Merks x 10 IC
    4. Seal Jacks x 20 IC

    Mosey to Justice Center – distal to Gipper

    1. Jog down steps
    2. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
    3. Right Leg Stepups x 10. Lunge walk to Station 2 for
    4. Left Leg Stepups x 10. Lunge walk to Station 3 for
    5. Box Jumps x 10
    6. Run back up steps
    7. Jog down steps
    8. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
    9. Freak Nastos x 10.  Lunge walk to Station 2 for
    10. Derkins x 10. Lunge walk to Station 3 for
    11. ? x 10
    12. Run back up steps
    13. Jog down steps
    14. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
    15. Squats x 10. Lunge walk to Station 2 for
    16. Split lunge jumps x 10. Lunge walk to Station 3 for
    17. Freak NasTAAAAAYs x 10
    18. Run back up steps

    Plankorama

    1. Plank and hold
    2. Man maker left hand high
    3. Man maker right hand high
    4. Plank shoulder taps x 20 IC
    5. Right leg high
    6. Left leg high
    7. 2 Merkins
    8. Man maker left hand high
    9. 2 Merkins
    10. Man maker right hand high

    Mosey to other side of Justice Center

    YHC requests a 10 count to avoid Splashing Merlot

    YHC then announces Jack Webbs will be next, and also that Turbo explain to FNG so that YHC may continue Merlot Spashing Avoidance (MSA).

    Jack Webbs. 1:2 Merk to shoulder press ratio.  Reps from 1 up to 10.

    Typical mumble chatter about how that’s harder than it sounds.

    Mosey to Armed Services Memorial; YHC requests another count for MSA purposes (is there really any other purpose for a count?)

    Irkins x 10

    Squat Jumps x 10

    Irkins x 9

    Squat Jumps x 9

    etc, descending reps to 1.

    Mosey to Ronaldus (shovel flag dutifully left in truck) for Mary:

    1. LBC x 30 IC
    2. Freddy Merc’s x 20 IC
    3. Vladimir-The-Tiger-Whisperer-Putin’s x 15 IC

    Namorama.

    Welcome, Blackbird.  Way to be in better shape than I am at 20 years my senior.  Respect.

  • No Jingle – No Vader. Luke I am NOT your father.

    It is hard to wake up after a few days off but I was looking forward to getting back out into the humid gloom and having Jingle kick my ass with 100 Russian Twists – but it wasn’t meant to be. As we talked around the flag and the clock hit 5:31 – we knew we just got ghosted by the Q. So I stepped up and said I will lead the first part but everyone get their favorite Mary exercise ready for a monster round of Mary with 15 PAX.

    First we mosey’d to Oak Alley. We did a quick warm up COP with SSH x 20, Imp Walk Squats x 20, Merks x 20 Peter Parkers x 20, Seal Jacks x 20, Hillbillies x 20, and Diamond Merks x 20.

    Short mosey to the benches for a quick Legs COP.

    Right leg step up x 20, Dips x 20, Left Leg step up x 20 (some of these were 19 because I can’t count), Hip Slappers x 20, one leg squats left x 20, Decline Merks x 15, right leg squats x 20

    Long Mosey over to the Rocketman Field by the soccer goal.

    We circled up for a long Mary session: Each PAX did 20 IC of the exercise of their choice: (Did my best to remember)
    1. RY – Parker Peters
    2. G-Spot Dying Roach
    3. El Wire – Flutter
    4. Bartman – Plank Walk
    5. Mulligan – Hello Dolly
    6. Roots – Real Freddie Mercury
    7. Douille Plank Peter Parkers
    8. Landing Strip – Xs and Os
    9. Tito – Russian Twist
    10. Capt Morgan – Wife Pleasers
    11. Cavalier – Penguins
    12. Tinkles – Slow Merks
    13. Whoop – Imp Walkers
    14. Seaman – Slow Squats
    15. Rev It — Baby Arm Circles **Thanks for being nice Rev it

    After the LONG MARY we lined up for the broad jump over the legs across the field while in Plank position. We went through the order once (Roots went twice) and then we MOsey’d back to the FLAG.

    3 min early to the FLAG so we planked. Pylo Planks reaching to the sky with both left and right arm.

    When we finally got to the FLAG we were joined by Quick Draw for the COT. Tclaps to Quickdraw for joining us. He had a rough night working 2 murders – and I appreciate his effort to join us even after such a terrible night. Tclaps also to Whoop you led us out with a prayer for those battling addiction and for Tinkles.

    Thanks for getting me out in the Gloom guys.
    RY