F3 New Orleans

Category: Northshore

  • Cheering On Moby

    Beautiful morning for our workout. Our senior member Moby-67, continues to make progress. Respect/respect for our man. Grundy was in a “kick-ass” mode determined to finish first in every event. Only Turbo could stop him this particular morning. Leave it up to the jury to determine the overall number 1 guy😁.

    Special thanks to “Steve” for keeping Tanked-Up spirits high as he led the PAX.

    Warmups 20x –Side straddle hops, windmills, squats, mummy kicks, imperial walkers ,  rinse repeat.. In cadence.

    Thang– 10 merkins followed by a circle run up the steps of the courthouse and around the backside perimeter x3… Estimated 250 yardsx3.

    Same location… Let’s do some Merkins and Burpees till we burn out!

    Mosey to the elevated parking lot– 3 laps up 3 flights of stairs (no skipping steps) cross to the other side and down we go… Keep that 3 lap loop going boyz.

    Walk/jog/sprint– light pole to light pole followed by a full lap sprint…Grundy goes for gold and takes it!

    Mosey back to our warmup location for 2 minutes of rocky balboas followed by our warm down… Jane Fonda’s and Putins.

    Closout with a prayer led by Grundy.. Team gives Moby Dick high fives for his continued improvement. One Team One Mission… We are family…

     

  • The Growing Northshore PAX

    The Northshore hit 11 PAX at this morning’s beatdown on the lakefront.  With cards and flyers being made, you guys can say you got in on the ground floor.

    It started as usual, with the pre-workout run beginning promptly at 6:10.  Turbo lived up to his name, picking up the pace and pushing us a little harder than usual.  Then, it was down to business…

    Warm-Up: Seal Jacks, Windmills, Imperial Walkers, Squats, and SSH.  All 20x IC.

    The Thang:  The Gazebo proved too small for our growing numbers, so we circled up near the sea wall for a set of 40s: 30x Merkins/10x Freak Nasties, 20x Merks/20x Freaks, 10 Merks/30 Freaks.

    Mosey east for some more sea walk action: Bulgarian Split Squats and Step Ups, 15x IC, alternating legs.

    Circle up for Captain Thor (1x Sit Up to 4x Russian Twists), multiplying until around 7 sit-ups and 28 Russian Twists.

    Onward to the playground, where we partnered up: 1 runs the perimeter, the other does Mountain Climbers.  Switch.  Then onto LBC’s, and finished with Imperial Walkers.

    Into teams of three for a Triple Check: #1 holds Al Gore, #2 holds plank, #3 sprints to the fire hydrant and back, taking over for the Al Gore.  Rotate until each PAX has sprinted 3x.

    Indian Run back to the flag for Hands of Time, where Big Fish modified the count and pushed us beyond 60.  A round of Jane Fonda’s and quick pulses, each leg 20x IC.

    Countdown and a welcome to FNG Hacksaw, who got lucky that Ei had to take a phone call during his naming. (By the way, Ei, the ladies were disappointed you didn’t make it to coffee.)

    T-claps to Prep H, who made it back after a lengthy hiatus, good to have you back.

    Announcements: Go Ruck training is heating up, and Turbo and Big Fish will lead a group Sunday (tomorrow) at 2pm at the Mandeville Trailhead.  Bring your rucks, we’ll go for approximately 2 hours.

    Be sure to also make it out to the Covington Trailhead Wednesday for Grundy’s virgin Q, and Butt Splice will close out the week leading us on Saturday.  Thanks for letting me lead guys, it was a great start to the weekend.

  • Northshore Grow Ruck Training Underway

    It was a dark and stormy night….actually it was quite nice Thursday evening in Covington after a day of thunderstorms.  Four PAX formed up for an hour ruck through the neighborhood and then hit the Tap Room for a little F2 afterwards.  Northshore Grow Ruck training is underway.  More to come.  Commit now.  Worry about if it was a good idea or not later.

  • Windy and Wet at the Mandeville Lakefront

    Lake Pontchartrain greeted the PAX with wind and crashing waves this morning. It was rather wet and not that the PAX is afraid of water or anything (Tanked Up proved that point beyond doubt when he conquered the Arctic Enema obstacle during last weekend’s Tough Mudder) but after a quick disclaimer for FNG Shooter’s benefit, the PAX moseyed inland to the Mandeville Trailhead for the THANG.

    The THANG

    Expansive COP on the splash pad.  SSH, IW, Merkins, Mountain Climbers, Butt Kicks, Overhead Hand Claps, Front to Back Lunges, Shoulder Taps, and Windmills.  All IC, 20x more or less, with a collapsing circle between exercises for a quick PAX fist bump before return to the starting position via the backpedal.

    Mosey to the Grassy Knoll for some quick Mary.  Circle up for flutter kicks and the Hello Dolly.  Both IC 20x with a 20 count six inch dead man’s hold afterwards.

    Partner up for the next round of pain  One partner held an Al Gore while the other ran to, up and around the Trailhead Tower and then back to his partner for the exchange.  3 trips per man, 6 total rounds.

    Another COP with big shoulder circles, little shoulder circles, 45 degree pulses with thumbs up, 45 degree pulses with thumbs down and then a nice 20 count straight arm pulse at the end.

    Set of 11s…Merkins on one side, squats on the other, with some nice obstacles in between.

    Recovery walk to the edge of the Trailhead area and then a Bataan Death March Indian Run back to the shovel (which was sans flag because Chewy prudently decided that the wind might carry the flag to Madisonville if he tried to attach it to the shovel).

    Finish up with some more Mary:  Jane Fonda, Jane Fonda pulses, Nolan Ryans, dynamic side planks, and some wife pleasers, all IC 10x.

    Count-o-rama, name-o-rama, and a nice welcome for our FNG Shooter.  Butt Splice prayed us out and then it was time for the Coffeeteria.

    Moleskin

    T-claps to Butt Splice for rejoining the PAX this morning and bringing FNG Shooter with him.  Shooter clearly did not join us straight off the couch; he has been doing Pilates or something.

    Go Ruck registration is live.  YHC will be putting out an e-mail to the Northshore PAX early next week with the registration link and some details.  So get your credit cards ready; it is time to commit.

    Go Ruck training starts this Thursday.  We’ll meet at the Covington Trailhead this Thursday 7 PM for an hour ruck (bring your packs) and then slow mosey over to the Covington Brew House or the Tap Room for a little F2.

    EiEi, the PAX knows that you are reading our backblasts as you fartsack and will be compelled to stage an embarrassing intervention at your home in front of your 2.0s soon if you do not Kotter.

    Chewy’s got the Q this Tuesday, Tanked-Up has it Wednesday and Steve will bring the week to a close on Saturday.

  • Bringing out the Bulldog

    While Turbo and Tank looked fully rested and recovered from their muddy weekend, YHC was a little uneasy to return after a nearly two week hiatus.  But four PAX showed and helped to push me into what turned out to be a pretty decent beatdown.

    Started off with Seal Jacks (20x), Imperial Squat Walkers (15x), Toe Touches (15x), and Windmills (20x), all IC.  (I should say we attempted cadence, because the ISW’s really showed just how foggy we all are at 6am.)

    Moseyed over to the back of the Justice Center for the Thang:

    Grab a bench for 10x Bulgarian Split Squats (each leg), followed by 10x Step Ups, IC.

    Set of 40’s – 30 Merkins / 10 Freak Nasties, 20 Merks / 20 Freaks, 10 Merks / 30 Freaks.  This one brought out the Bulldog in Tank!

    Indian Run up to the third floor of the parking garage for some sprints – 75 yards then 75 MC’s, back to the start.  50 yards, 50 LBCs and back.  10 yards, 10 burpees.

    Mosey downstairs and to the front of the Justice Center for a run up the center’s stairs and back, 20x Parker Peters IC, back up and down, 20x Peter Parkers IC.

    Back to the shovel flag for a new one: the Hands of Time.  Circle up heads in, feet up at 90 deg., rotate clockwise with each PAX dipping feet and counting off in turn until reaching 60.  Then feet down to 10 deg., rotate again kicking feet up and counting off until hitting 60.  Surprised at my own inability to get my legs in the 90 degrees position to even start the exercise, it’ll definitely be a routine that YHC will have to revisit.

    Then a Circle Burp, each one of us calling drop twice, and out with a quick Mary: Jane Fondas and quick pulses, each leg, 20x IC.

    Countdown, Tank prayed us out, Turbo up next Weds.  T-claps to Moby who’s become a regular at trailhead.  And as always, thanks for letting me lead.

  • Chilly at the trailhead this morning. Sure and Begorrah!

    A Pax of five posted today, with Tanked-Up showing up late…some lame excuse about his diarrhea. He was dealt 10 demerits

    here’s how it went:

    salutations

    short disclaimer

    warmup
    20xIC side straddle hops
    20xIC arm circles
    20xIC imperial walkers
    20xIC toe touches
    20xIC hillbillys
    20xIC squats

    mosey to the St. Tammany Courthouse
    merkin, derkin, erkin, burpee at bench intervals, run up the courthouse steps
    down the courthouse steps and around the block — repeat four times

    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    run backwards half way up the first floor ramp
    turn and sprint up rest of the way
    jog across the second floor ramp,
    run backwards up third floor ramp , turn and sprint up rest of the way,
    20xIC Tanya Hardings
    20xIC Lunges
    20xIC Nancy Kerigans (same as the Tanya Harding – but knees bent)

    on the top deck of the parking garage
    sprint across the width of the deck, then merkin
    sprint across the width of the deck, then derkin
    sprint across the width of the deck, then erkin
    sprint across the width of the deck, then burpee

    down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 20 curb hop/box jumps
    repeat

     
    mosey to the front of the St. Tammany Parish Courthouse
    lateral bench hops X20

     
    mosey back to the trail head

    mary
    each PAX chose an excersize;
    v-ups, wife pleasers & leg lifts, long stretch, putins, hello dollies
    Tanked-up got another 10 demerits for looking up Turbo’s kilt.

     
    count-o-rama, lead-out prayer by MobyDick, we bid adieu

  • Modified Murph

    Three veteran PAX gathered on a beautiful morning on the Mandeville Lakefront for a pre-Thang run.  We’ve all been following the Southshore’s backlists and have been putting in some extra miles on Saturday mornings so that when we join forces for NOLA Tough Mudder this upcoming weekend, we will be in shape to do our part.  Back at the flag, the three of us realized that we were it for the day so we got down to business.

    The Thang:

    Chewy started us off with the warmup, determined to loosen up our hips for the Modified Murph workout to come.  Jane Fondas, scorpions, plank walks and some additional exercises expertly coached by our resident PT were all on the appetizer menu.  Then it was time for the main course.

    For time:  One mile run down the lakefront to the grassy knoll, 100 Merkins, 200 good mornings, and 300 squats.  We divided them up into 10 sets of 10/20/20 with each of us counting off a set with a group count on the last one.  Then back to the shovel flag for the final mile run.  Took us about 29:30 and I know it doesn’t sound like much, but it was plenty challenging.

    Recovery walk over to the swing set.  Sets of man makers (burpee to a pull up), toes to bar, leg lift hanging from the bar, and hip twists hanging from the bar using back planks to rest between sets.

    Mosey back to the flag for a round robin Mary of Putins, heels to heaven, jackknives, flutters, Freddy Mercuries, and Supermans.

    Great way to start off the weekend.

  • Moby at the Trailhead

    A beautiful morning provided our men a great way to bond and work out like a well oiled machine. A FNG joined the ranks and he pressed hard to stay with the pack. At the end of the session we named our friend which will be provided at the end of the post.

    Warmup–15 reps in cadence-side straddle hops, windmills, imperial walkers, mummy kicks, split jacks, squats

    The Thang- the team spent 7 performing a jog/exercise routine performing various exercises such as leaps, butt kicks, lunges–thanks Steve giving me hints during the jog portion. You my buddy!

    From there we crafted a 10-1 routine with cinder blocks, merkins, and squats. A routine I plagiarized from our fearless member-Turbo.

    After that fun we did a short mosey to the trailhead where the team went 5 rounds of Butkus excercises. In essence,1 minute rounds of Rocky Balboa hops. Einstein and TankedUp were in such perfect unison their steps sounded like a bad ass  military unit.  I sort of felt like Ali dancing in the ring.

    The team closed out the thang with a merkin, bear crawl, and run routine for a solid 7 minutes.

    Warm Down–a short warm down routine featuring Jane Fonda’s

    In closing we had fun with our FNG… Through our short talk it became obvious our friend must be named Moby Dick!! If you want to know the rest of the story we hope you join us next week for the “non written” explanation!

    In closing, Einstein led the PAX in prayer and off we went!

     

     

     

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  • Tunnel of Pain, Re-Revisited

    Those among us, who may indeed be few, familiar with a certain Metallica E.P. released in 1987 may appreciate the title aptly given to this workout.  For those who are not… “I GOT SOMETHIN’ TO SAY!!!….”

    Prologue: Mosey to fake bus stop for: Fondas left side x 20, Wife Pleasers x 10, Fondas left side x 20, all IC

    Rising Action: Mosey through Tunnel of Darkness to Tunnel of Pain.  Mumble chatter about how dark the Tunnel of Darkness was not, photons, cosmetic sales, etc…  Upon emerging from Tunnel of (not so) Darkness, 20 IW’s IC, then:

    Climax:

    1. Mosey down the hill, karaoke (or whatever the hell it is), sprint up the hill.  MC’s x 20 IC
    2. Repeat
    3. Mosey down the hill, lunge walk, sprint up the hill.  Peter Parkers x 20 IC
    4. Repeat but with Parker Peters
    5. Mosey down the hill, back pedal, sprint up the hill.  Crabcakes x 10 IC
    6. Repeat but with some annoying planking
    7. Mosey down the hill, high skips, sprint up the hill.  something IC
    8. Repeat
    9. Mosey down the hill, something, sprint up the hill.  something IC
    10. Repeat
    11. Mosey down the hill, karaoke (or whatever the hell it is), sprint up the hill.  shoulder taps
    12. Repeat. Lots of planking

    Denouement: Mosey back to flag.  Chewy and Choppah mumbled about who knows what, likely more talk of cosmetics I guess, I really couldn’t tell you.  Me and SeaBass mumbled about oilfield trash and other burly stuff for which tomatoes go craycray.  Back to the flag for countorama and nameorama.  At this point we awkwardly began some sort of weird homage to Turbo’s cardio capacity and athletic F3 superiority.  This was abruptly halted once things got really awkward.   Choppah forgot how old he was, but we helped him out.

    EI

  • Back to the Farm

    It was back to the farm with 3 veterans and a FNG this morning at the Covington Trailhead.  Mardi Gras is over, and there are few better ways to get back to work than with farmer carries.  So after a nice dynamic warmup down the platform alley with various stretches, hops, strides, and sprints, the PAX made their downpainment as follows:

    Jack Webbs with a 1:2 ratio working our way up to 10 Merkins and 20 kneeling air presses.

    Grabbed our coupons and headed to the brickyard for a set of 11s:  squats on one side, back to front lunges on the other, connected by nice farmer’s walk carrying our coupons.

    FNG checked out with what Chevy Chase would call a “thing” and the veterans soldiered on.

    Back to the Trailhead for a 10 minute AMRAP:  down the hill to the stage, hop or climb onto the stage, back around and then bear crawl up the hill, followed by a Merkin.  Rinse and repeat but increasing the rep count on the Merkins with each trip.  Tanked-Up put in a particularly strong performance, making sure he got all of his 16 Merkin reps in even after the buzzer sounded.

    Count-o-rama, name-o-rama and Einstein prayed us out.

    Tanked-Up is Q next Wednesday.  Should be fun.