F3 New Orleans

Category: Northshore

  • Back to the blast

    YHC has taken an unintended hiatus from writing back blasts. Apologies to the pax. So this BB shall encompass all the beat downs that have occurred to the best of my knowledge that have not been recorded. This is all from memory so please excuse missed members from the pax and other alternative facts.

    2/21/17: location = mandeville trailhead
    Pax: chewy(Qic), EiEi, sea bass the thang: ran fartleks in the rain…

    2/18/17: location = lakefront
    Pax: big fish(Q), turbo, tanked-up, beast, chewy, grundy(fng)
    the thang:
    gros poisson Brought the biggest weinke in F3 history, combined with turbo’s “10” minutes of AMRAP at Rips laying down an epic beat down that left the pax sore and grumbling.

    2/14/17: location = mandeville trailhead, pax: nacho(Q), big fish, chewy, sea bass, choppa(Fng)
    The thang: nacho returned for a QVC inspired workout, with a lot of home exercise equipment and not a lot of running.

    2/11/17: location = lakefront
    Pax: chewy, EiEi, turbo, tanked-up and Toots
    The thang: Toots returned lean and mean for a round robin style Q where tanked up tried his best to kill the pax with an onslaught of burpees, box jumps

    2/7/17: location = mandeville trailhead pax: chewy, nacho, big fish, EiEi, sea bass
    The thang: either Ei or chewy Q’d
    There were some sprints and a lot of ‘nacho planking’ involved… that’s all YHC can remember.

    Welcome Grundy and Choppa to the pax!
    Congrats to Burgundy on the new baby girl!
    Prayers for Toots and his wife Amber.

    Again apologies for the lackadaisical back blasting. Plan to see better communication by YHC to help the pax grow in 2017.

    Also sign up now for Tough mudder
    March 18th, don’t let the elder statesman of the pax (turbo and tank),show everyone up by being the only representatives!

    Cheers!
    Chewy

  • “I am tomorrow, or some future day, what I establish today. I am today what I established yesterday or some previous day.” ― James Joyce

    A Pax of four showed up today, Our fearless leader TurboTax could not make it for Q…something about his fitting appointment for the REX ball. Whatever… so this second-stringer had to Q on the fly.

    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 mountain climbers
    20xIC imaginary kettle ball pickups, alternating leading leg
    20xIC one leg lunge with back leg up on bench, alternating leading leg

     

     
    mosey to the school board building (Taj Mahal) parking lot
    run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg

     

     
    mosey to the front of the Taj Mahal
    circle up by the flagpole – step back to the outer edge of the circle
    one leg bearcrawl, with right leg up in the air, bearcrawl hop forward to the flag pole,
    do one merkin
    one leg crabcrawl, with right leg up, crabcrawl hop backward to edge of circle,
    jump up and run the stairs, up and around and back
    rinse and repeat with left leg up on the bearcrawl and crabcrawl

     

     

    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    run backwards half up the first floor ramp
    turn and sprint up rest of the way, stop and do five burpees
    jog across the second floor ramp, stop and using cement walk, do a compass derkin, with 5 derkins every 45 degrees, so basically,
    your feet stay in position while arm walking to the left and right
    run backwards up third floor ramp , turn and sprint up rest of the way, stop and do five burpees

    on the top deck of the parking garage
    sprint across the width of the deck, then 10 merkins
    sprint across the width of the deck, then 10 derkins
    sprint across the width of the deck, then 10 erkins
    sprint across the width of the deck, 10 count

    down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 25 curb hops
    repeat

     

     
    mosey to the front of the St. Tammany Parish Courthouse
    circle up around the flagpole, merkin and bearcrawl around clockwise, merkin and bearcrawl counter-clockwise

     

     
    mosey back to the trail head

     

     

    mary
    20xIC Jane Fondas
    10XIC V-ps

     

     
    count-o-rama, lead-out prayer by Tanked-Up, we bid adieu, we “establish” our day

  • Incremental Gains At The Trailhead

    Seven men strong on deck this wonderful morning.  The PAX had to help Tanked Up with the lingo, but he didn’t mind as it is all for fun. After the workout I am sure it was fair to say everyone went home knowing they worked their butts off! Can’t wait for Saturday to turn it up another notch!

    Warmup–side straddle hops, imperial walkers, squats, merkins, windmills, 20 reps per

    Onto the courthouse with 5 cycles of  20 reps De-Construct Burpees

    Mosey to the parking lot to take on 5 laps of Bernie Sanders hill climbs… The 5th lap you could feel the “Bern”

    Onto the roof for 100 merkins, 200 imperial walkers, 300 leg thrust from a merkin position..with  50 yard runs at intervals.

    Wrapped up the  activities with a rotation of Bataan Death March…Picking up the foot pace at the end to punish Tanked Up😀

    Mosey back to the starting point for some cool down Jane Fonda’s and Flutter Kicks

    Closed out prayer led by Chewy..

    Up Next– Collard Greens..

     

     

     

     

     

     

  • Cement Shoes

    File this one under, “better late than never,” as Wednesday’s workout feels like ages ago.  But nevertheless, here we go…

    Word spread around that a pair of gloves would be needed, and indeed all 4 PAX showed up prepared for some cinderblock business.  Started off with a round of SSH, Windmills, Mountain Climbers, and Squats, all 20x IC.

    Each PAX then grabbed a coupon and moseyed to the front of the justice center: 5x up and down the stairs, picked up the cinderblock for curls, bent over rows, and squats all 20x.  Repeat the stair routine, back to cinderblocks for lion kings, curls, and something else I can’t remember.

    Everyone grabbed a bench and we did some step ups: left leg on bench and step up with right leg all the way to chest, then down to the ground.  20x IC for the first leg, nearly tore something so YHC made it 15x for the opposite leg.  Then lie on your back with feet on the bench for bridges, 20x IC.

    Circled up around the JC’s flag, held our coupons out from our chest while one PAX ran the perimeter, once each PAX had a turn, reversed the run.

    Then over to the grass for a series of lunges and reverse lunges (with a twist) while holding our cinderblocks.  Once we had made it across the field, we dropped the blocks for a set of sprints, followed by Peter Parkers 20x IC, sprints, Parker Peters 20x IC, and one final sprint.

    We had just enough time to return our coupons and get back to the flag for a set of Nolan Ryans, commemorating his birthday and teaching YHC about his boxing legacy.  Countdown, prayer, and announcements. Be sure to drop in this Wednesday for a beatdown led by Tanked Up.

  • Take the Con!

    It is winter again (sort of) on the Northshore, and the four PAX who showed up early in order to get their run on in preparation for the upcoming Tough Mudder were shedding layers faster than Bourbon Street entertainers when they returned to the shovel flag for the official start of this morning’s beatdown.  Round Robin Q was the order of the day and after he forgot to issue the disclaimer Chewy took the Con for the warmup:

    SSH, IW, squats and mountain climbers, all 20x IC.

    Four became six as Beast and his FNG buddy joined the PAX and then Chewy was like OK then Sudden Change so maybe the FNG can see that we are serious here.  The FNG (who remains to be named because he slipped out early for work of all things) had no problem with the Sudden Change.  Chewy, on the other hand, was struggling with his vocal cords (EiEi thought he sounded sexy but the rest of the PAX realized he was just hoarse) so Chewy handed the Con to YHC.

    Mosey towards the Harbor for a COP:

    Hand release Merkins, jump squats, good mornings, freak nasties, and front to back lunges, all 25x and in cadence.

    Then we partnered up.  One partner held an Al Gore while the other backpedaled to the nearby cypress tree and then bounded back to his partner.  Flapjack.  Rinse and repeato for 6 total trips and then Tanked-Up took the Con.

    Straight to Rips Restaurant and its legendary stairs for AMRAP of 7 Rocky Balboas, up and over the stairs, 7 Apollo Creeds, up and over the stairs, rinse and repeato for a period of time that can only be described as “until Tanked-Up gets tired.”  YHC think it worked out to about 5 minutes…who knows…but it definitely was longer than the 3 minutes it took Tanked-Up to get tired a few weeks ago.

    Mosey back to the seawall for a Merkin ladder starting with 7 Merkins, stride about 20 yards, 6 Merkins, back to starting point, etc, etc with a nice sprint thrown in after the 1 Merkin set.  Tanked-up then promptly turned over the Con to EiEi.

    Mosey further down to what more than likely is the highest point of the seawall along the Lakefront for a session of 11-9-7-5-3-1 box jumps and irkins.  Then 11 seal jacks and 11 squat jumps.  Much mumble chatter as the PAX thought EiEi was going to work his way back down to one rep with these exercises and didn’t he know that squat jumps are the same basic thing as box jumps but before the troops could mutiny EiEi switched gears and had the PAX mosey to the harbor playground where the PAX did multiple circuits around the equipment hopping laterally whenever we came to the splash pad.  The playground circuit is becoming a regular feature of the Saturday morning beatdowns, and YHC can only chalk that phenomenon up the fact that it involves sliding down a fire pole.

    Mosey back to the shovel flag for Mary:  Jane Fondas, Jane Fonda pulses, Nolan Ryans, side plank holds, dynamic back planks, back plank holds, dynamic front planks, and front plank holds, all 25x IC.

    Count-o-rama, name-o-rama, and then Chewy shared a story of an old friend of his who died this past week after a three month struggle with kidney cancer.  He challenged the PAX to reach out to friends they haven’t spoken to a while because you never know.  Sage advice that we’d all be well served to take.  Prayer for Chewy’s friend and then we headed over for some coffee.

    Pre-thang run starts 6:10 next Saturday.

     

     

  • “I’m out there, Jerry. And I’m loving every minute of it!” ~Cosmo Kramer

    A Pax of four showed up today under the Gipper statue to “love every minute of it.”

    here’s how it went:

    salutations

    short disclaimer

    warmup
    20xIC side straddle hops
    20xIC windmills
    20xIC imperial walkers
    20xIC toe touches
    20xIC hillbillys
    20xIC sealjacks
    20xIC imaginary kettle ball pickups, alternating leading leg
    20xIC one leg lunge with back leg up on bench, alternating leading leg

     

     
    mosey to the school board building (Taj Mahal) parking lot
    run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
    this sprint was a competition run for the Pax with Tanked-Up coming in first place, no doubt he had Frosted Flakes before posting.
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg

     
    mosey to the front of the Taj Mahal
    circle up by the flagpole – step back about 3 yards out
    pushup and bearcrawl clockwise, pushup at quarter hour marks while bear crawling all around the clock
    circle up by the flagpole – step back about 6 yards out
    pushup and bearcrawl counter-clockwise, pushup at quarter hour marks while bear crawling all around the clock

     

    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    run backwards half 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

    on the top deck of the parking garage
    sprint across the width of the deck, then 10 merkins
    sprint across the width of the deck, then 10 derkins
    sprint across the width of the deck, then 10 erkins
    sprint across the width of the deck, then 10 toe taps

    down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 10 box jumps
    5 knee-ups, 10 box jumps

     
    mosey to the front of the St. Tammany Parish Courthouse
    20xIC bench hops, with arms on the middle of the bench, legs on the ground, hop to the other side
    10xIC burpees

     
    mosey back to the trail head

     

    mary
    20xIC Jane Fondas
    20xIC Ted Turners
    one set of Breathing 100’s, start on sixes, then legs slightly up, and head and shoulders slightly up, arms outstretched, breath in on 5 count, breath out on 5 count

     
    count-o-rama, prayer led by Tanked-Up, Q assignment for next time, we bid our adieus and headed-out to take on the day.

     

  • Walkin’ Tall

    Another beautiful morning in the gloom at the Covington Trailhead.  The PAX gathered and got to work straight away with a dynamic warmup using the train platform:  heal to toe walks, lunges, shuffles, skips, freestyle shoulder swing toe walks, backstroke shoulder swing toe walks, carioca and a few other exercises down the platform with a short mosey back to the starting point after each trip.

    Mosey to the Taj Mahal where the PAX formed up in a large COP around the flagpole.  SSH, IW, Merkins, mountain climbers, dynamic back planks, twisting SSHs, squats, all IC 20x collapsing the circle to the flagpole and back to the starting point between each exercise with sprint/backpedal, forward and backwards frog jumps, forward and backwards bear crawls, forward and backward knuckedraggers, forward and backwards crab walks, and an ostrich walk.  This last “walk” was a new one for the PAX and if the neighbors didn’t think we were weird before they definitely do now.

    Switch gears but remain around the flagpole for a quick battery of shuffles around the circle, sprint/backpedal to the pole, and take a lap up and over the Taj Mahal front steps.  After about 5 minutes of this nonsense and a 10 count, the PAX moved on to the main event at City Hall.

    So YHC promised the PAX cinderblocks this morning and he delivered, sort of.  Paving stones served as the weapon of choice for a set of 11s.  Bench presses on the grass using the paving stones on one end and Tonya Harding ice skater hops hugging the paving stones on the other.  The tough part was the in between…walking tall back and forth holding the paving stones overhead with elbows locked out.  YHC’s thought process went something like this:  this paving stone is too light; this paving stone is getting heavy, $%#^%%*!! this paving stone!  At any rate, the PAX did themselves proud, kept their weapons high and completed the mission.

    Quick Mary on the spot using the paving stones for some weighted torso twists then mosey back to the Gipper for the count-o-rama, name-o-rama and prayer of gratitude.

  • Trail Blazing at the Trailhead

    Great to see Steve made it with the PAX even though he was out with friends till 0100 this morning. 0600 came early for him. Sorry we missed EiEi, something about  butter milk and cookies hurting his tummy😬!

    The Thang

    Warmup

    20xic Side Straddle Hops, Windmills, Squats, Butt Kicks, Mountain Climbers, Merkins

    Get To Work

    Mosey to the Courthouse- fun with Rocky Balboa’s, 7 hard laps filled with Toe Taps, Derkins and Irkins. Continued with 5 reps of De-Contruct Burpees.

    Mosey to the parking lot rooftop for some fun with Bearmuda Triangles. Three sets with ascending Burpees  at each cone. Could feel the sweat after this activity! No time for rest as we challenged ourselves with the Baatan Death March. Next time 2 men down instead of 1 to do the Burpee portion. Sure to increase the intensity.

    Mosey backed to our starting point to conclude with Jane Fonda’s and a host of other leg exercises.

    Prayer- bless these men, our entire north shore team and our families.

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Uva Uvam Vivendo Varia Fit

    “What’s good for F3 ain’t necessarily good for the weak-minded.”  Augustus McCrae, Lonesome Dove.

     

    It was impressive and yet predictable that 6 PAX showed up for a beatdown on the lakefront in 27° weather.  After the 15 minute warm-up run, we started off with some Seal Jacks, Windmills, and Mountain Climbers all 20x IC to get going.  Then did some running butt kicks, carioca, Frankenstein kicks as we moseyed over to Rips for the thang:

    20 Rocky Balboa’s on the parking curb, up and over the stairs, 20 lateral Rocky Balboa’s.  Rinse and repeat for about 7 mins.

    Mosey to the sea wall for a bear crawl inch warm that got us a bit closer to the playground.

    Repeat of last Saturday’s playground AMRAP adding a few things: 5 pull-ups, up the large play set and down the pole, one foot hop across splash pad, 10 Imperial Walkers, up and over smaller play set and back.  Alternated pull-ups with knees-to-chest, and IW’s with Irkens.

    After 10 minutes of that, circled up and held the Al Gore while one PAX did 20x Imperial Walkers, rotating until each PAX had completed, then another round with 20x squats.

    Mosey back to the sea wall for some step ups: 10x Freak Nasties, 10x Left Leg Step Ups, 10x FN’s, 10x Right Leg, 10x FN’s, 10x Box Jumps, all IC.

    Back to the flag for a quick Mary: 20x LBC’s, 20x Putins, and out of time.  Countdown, welcoming and naming of FNG Beast, and coffee time with more banana nut bread from our admirers.  Note that next Saturday’s warm-up run will start a whole 5 minutes earlier, so be there at 6:10 if you’re interested.

  • Pull up O rama

    EiEi has been recently inspired by the American Ninja Warrior marathon which aired on the (esquire channel?) stated that his New Years resolution is to be able to do 20 consecutive pull-ups.
    What better way to start than the 1st F3 workout of 2017:

    The thang:

    mosey 2 laps to wait on any stragglers, keep moseying to livingston playground with some fartleks and lunge walks sprinkled in.

    at the play ground: burpee pull ups x 5 (YHC’s new favorite that he stumbled across in a woman’s fitness magazine; dead hang knee to chest x 10 IC, pull ups with lateral shifts at top x 10 OYO

    plank walk to swings: TRX style ~ rollouts, pikes and SL squats, Plank walk back to mokey bars for one last set of pull ups x 5

    Mosey back to trailhead:

    Get ups with 15# wt x 5 Each arm, slalom run through the posts, jump-rope, alternating rounds through each member of the pax

    finish up with multi-segmental rolling leading with each extremity

    COT: prayer

    Welcome back Nacho (and the shovel flag) from the ‘offseason’