F3 New Orleans

Category: Northshore

  • Last Northshore workout of 2016

    5 pax met on the last day of 2016 to finish the year strong with a beat down on a clammy December morning.

    15 min pre-workout run for those trying to boost their mileage in prep for the tough mudder

    The Thang: round-robin Q style:

    Warm-up EiEi: SSH, Mt climbers, Seal jacks, PP and some other stuff…x 10-20 IC

    Tank-up: Jumpshots, Irish jigs, Merkins, Burpees x 10-15 IC

    Steve: 6’s seawall derkins sprint to broadjumps with reverse jump, bulgarian split squats x 16 IC Both legs (killer)… some other stuff that was hard, YHC cant remember due to waiting too long before writing this BB.

    mosey to Eastern most playground…

    YHC: Burpee pull ups x 5, turkish get-up Left, x 5 Burpee pull ups, x 5 R get ups, planks/sideplanks, hanging knee to chest x 10 IC

    Turbo tax: Obstacle course~ up playground steps/stumps down firemans pole, run across field, single leg hop across splash pad, up and over other playground equipment, Single leg hop across splash pad with other leg repeat x 7 min
    Run back to shovel flag with random ‘jukes’, ‘headers’, and ‘sprints’ (killer)

    COM: flutter, HTH, and finishing off by writing Happy New Year using our feet and stout core musculature.

    COT: prayer, coffeteria

    Great work out guys, way to finish up the year!

    Cheers,
    Chewy

  • Foggy Mountain Breakdown

    There certainly are no mountains in Covington but we do have stairs, plenty of fog this time of year, and YHC believes that Einstein could sing a plaintive Bluegrass tune or two if requested.  It was that kind of morning as the PAX converged around the shovel flag in the foggy gloom.

    The Thang kicked off with a mosey to the Taj Mahal.  The PAX circled up around the flagpole for the warmup:  SSH, IW, Butt Kicks, High Knees, Windmills, Torso Twists, and Front to Back Lunges…all IC 25x.

    The PAX then put the Taj Mahal stairs to work.  One PAX hit Merkins and one hit Seal Jacks while the third ran up and over the stairs.  Rotated through the line up, AMRAP for 6 tough minutes.

    Mosey to the Justice Center Parking Garage benches for Step Ups, Derkins, Freak Nasties, and Irkins..all IC 15x.

    Mosey to the Justice Center itself for some speed and pre-agility work.  The PAX made six trips down the back entrance alley.  The first two trips consisted of a backpedal for 20 yards, turn and sprint for 10, and then decelerate quickly for 5, sticking the last footfall like a Romanian gymnast.  The next four trips substituted carioca for backpedal and then it was time to mosey back to the Trailhead for Mary.

    Roaches, Freddy Mercury’s, Jackknives, and Scuba Steves…all IC 20x.

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

    Announcement:  Collard Greens has his Virgin Q next Wednesday so plan on getting out of your fartsack and joining us in the gloom.

     

     

  • Merry Christmas beats FESTIVUS

    “Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way” …Frank Costanza

    Well.. today, the PAX had no festivus pole, no airing of grievances, but we did have feats of strength, and we did find another (F3) way…

    warmup
    20xIC side straddle hops
    20xIC windmills
    20xIC imperial walkers
    20xIC squats
    20xIC arm rotators
    20xIC toe touches
    20xIC hillbillys
    20xIC sealjacks

    mosey – jog to the school board building (Taj Mahal) parking lot
    run the parking spaces, yellow line to yellow line crossing over right-to-left
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    run the parking lot spaces, yellow line to yellow line crossing over left-to-right
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg

     
    mosey – to the front of the St. Tammany Courthouse
    lunge walk to the first set of benches, 10 merkins
    lunge walk to the second set of benches, 10 derkins
    lunge walk to the third set of benches, 10 irkins
    run up the steps, through the facade, around and down the block to starting point
    … and repeat

    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

     

    feats of strength
    on the top deck of the parking garage
    The PAX spelled out a giant Merry Christmas, leaving a trail of sweat and puke that could be seen from outer space.
    with each of member of the PAX taking a letter, choosing the exercise, tracing the letter(in cursive), with the rest of the PAX following in Indian fashion, until it was his turn for the next letter. We did letters in bear crawl, crab crawl, lunges, skips, hops, box jump, etc. Ended with a burpee exclamation point!

     
    mosey – back to the trail head

     

    no mary – the clock ran out

     

    count-o-rama

     

    prayer; safe travels & Merry Christmases all around

     

    dismissal

     

     

     

  • One for the Gipper

    Another week, another gloomy Wednesday under the Gipper’s gaze.  And while there may have been very little light, 4 PAX showed up to bring a little heat.

    Warm-Up: Seal Jacks, Windmills, Squats, Mountain Climbers, Slow Merkins, all 20x IC.

    The Thang:

    Mosey to the front of the Justice Center for a set of 11’s: 10x Freak Nasties, up the stairs for 1x alternating shoulder taps (at a four-count), and back.  All the way to 10x shoulder taps, on some sandpaper concrete that took a layer of skin off YHC’s palms and revealed what 17 years of computer work does to a man’s hands.

    Circle up at the veterans memorial, where 3 PAX held an Al Gore while one did 10x squats, 10x Air Presses, rotating around the circle until completion.  Then drop to hold a plank while one PAX did 10x merkins, again rotating through.  Finished up with the Al Gore routine one last time.

    Mosey over to the parking ramp for a few sprints: Sprint up and down the first ramp, 20x SSH IC, lunge walk up to middle level.  Sprint middle level and back, 15x Parker Peters, then a reverse jog to next level.  Sprint to top and back, 15x Peter Parkers, light jog up to the top.

    Circle up for bent leg scissor kicks, straight leg scissor kicks, Dollies, and Putins, all 20x IC.

    Down one level to the rats ledge for 10x knees-to-chest, drop down for 20x squats.  Again, 10x knees-to-chest, 30x squats.

    Mosey back to shovel flag for burp n’ merk AMRAP until time ran out.  Looks like Saturday at the lakefront will be a round robin Q, so have a few suggestions ready.

  • Winter is coming…

    Or, Winter finally came to the lakefront and, hovering just above a crisp 30º, the six PAX responded with ease.  It turned out to be a perfect morning even without a pair of gloves, and YHC’s sophomore effort at Q was slightly more successful than the first, with at least two members grumbling in the first half hour.

    YHC missed the mile and a half warm up run, so the shovel flag warms ups were a quick 20 SSHs, 20 Imperial Walkers, 20 alternating shoulder taps, and 10 slow merkins all IC.

    The Thang:

    Mosey to RIPS for 8 minutes of AMRAP in honor of Blackbird, who we all hope will be returning soon: 20x forward-facing Rocky Balboas, up and over the stairs, 20x lateral Rocky Balboas, up and over, etc. until time ran out.

    Mosey to the seawall for a set of 11’s: 10x Freak Nasties, jog to street for 1x Frog Jump forward and backward, jog back, all the way down to 1x FN and 10x Frog Jumps.

    Then over to the gazebo where 5 PAX held a downward plank while one ran the perimeter and returned to tag the next guy in.  This turned out to be so popular we reversed directions for another round.

    Back to the seawall for some Bulgarian split squats: 10x left leg, 10x right, lunge walk halfway to the street, jog to the street and back to halfway point, then lunge walk the rest of the way back to the seawall.  Rinse and repeat 3x.

    After some confusion on the starting and stopping points, PAX did a set of sprints, 10x merkins, sprint, 10x parker peters, sprint, 10x peter parkers.

    And finally, about half of Chewy’s famous butt routine: 15x Jane Fondas left leg, 10x quick left leg pumps, 15x JF’s right leg, 10x quick right leg pumps, 20x Dollies, flop over onto stomach for 15x scorpion kicks followed by 10 second hold of superman, 15x scorpion kicks followed by 20 seconds of superman, and time ran out.

    Back to the shovel flag for count-o-rama, name-o-rams, and prayer.  It should also be noted that just when we thought the lovely ladies had abandoned us for the cold, one turned up with a singing plant and some free banana nut bread to make it a perfect morning.

  • Sandbaggin’

    The shovel flag is now a regular fixture at the Covington Trailhead on Wednesday mornings. City employees have embraced the PAX.  One glance at Tank-Up counting out his Merkins have them convinced that we are some sort of retired SEAL collective.

    So the PAX got down to business this morning with a dynamic warmup under the Gipper’s gaze.  Multiple drills down a 20 yard lane…heel to toe walk, forward backward and lateral skips, lateral bounces, figure 4s, lunges with a twist, Frankenstein kicks, caricoa, hamstring sweeps, and a few more that YHC remembers from his soccer days but cannot remember as he writes this post…followed by 6 strides/sprints down the lane at increasing intensities.

    Mosey to the Justice Center, spread out along the breezeway curb, and hit two minutes of toe touch bounces off the curb.  YHC suggested that he would call out either #1 or #2 randomly at which point the PAX would execute vertical toe touch bounces (#1) or lateral toe touch bounces (#2), working hard to stay off the ground and in the air for as much of the two minutes as possible.  YHC was thinking of making this a longer exercise but is glad he reigned himself in at the last minute.  Two minutes was plenty as the PAX got after it and made every second count.

    Well earned recovery walk to the top of the Justice Center Parking Deck where the Sky Q fortuitously placed a few sandbags.  Mumble chatter from the PAX accusing YHC of pre-positioning supplies.  YHC has to admit he would have done exactly that if he had thought of it.  To give himself some time to figure out what to do with the sandbags, YHC set the PAX to running Xs on the parking deck.  Sprint diagonally across the deck maybe 40 years to the opposite corner, mosey the length of the deck to the adjacent corner, sprint diagonally to the opposite corner, mosey the length of the deck to the adjacent corner…hitting as many reps as possible through and around the big square for 5 minutes.

    Back to the sandbags.  With 5 PAX and 3 sandbags, YHC challenged the PAX to move the sandbags from one side of the parking deck to the other.  However, the PAX had to follow two rules:  (1)  the sandbags could not touch the ground and (2) no PAX could walk or run holding a bag.  It took a minute but only a minute before the PAX worked out a system to get the bags moving, passing them down the line and sprinting to the head of the line like an Indian Run with multiple sandbag exchanges.  Fun exercise, and the PAX will see it again if they ever ask YHC to Q in the future.

    Mosey back to the Trailhead for a Merkin wave 50x IC.

    Count-o-rama, name-o-rama, and Tank-up prayed us out.

    Thanks for letting me lead.

  • Gluteus Maximus or lack thereof…

    5 pax showed up this morning for a dreary work out in the gloom. Not a bad turnout considering 2 regulars (Sea Bass and Burgundy) decided to fartsack.

    The shovel flag is still being held hostage by Nacho, who has been in the fartsack since early October.

    The Thang:
    -warm up lap around the parking lot, stop to pick up 2 stragglers, and mosey to livingston playground:
    ~Plank walk x 50 feet
    ~Swingset sets: legs on swing for Pike ups x 10 IC; TRX rollouts x 10 IC; lat pulls x 10 IC

    mosey to monkey bars:
    superset: 5 pull ups/20 squats, 4 pull ups/20 squats, 3 pull ups/20 squats… you get the idea.
    Knee to chest, hanging from bar x 10 IC…killer.

    Fartlek run from play ground back to weird bus stop thing by the trailhead.

    Circle up: scorpion kicks x 10 IC, Supermans x 5 with 20″ hold

    back to the benches: glute bridges x 15 IC, split squats x 10 IC, box jumps x 10, split squats x 1O IC, box jumps x 10

    Circle back up: glute bridges x 10 IC, Single leg glute bridges x 10 IC each leg, Sidelying jane fondas x 15 IC with John Kerrys x 10 IC B sides

    Reverse Lunge x 20 yds, forward stop motion lunges x 20 yds

    Toe touch stretch x 5, monkey humper stretch x 5

    Mosey back to invisible flag,

    COT: Nameorama and Prayer.

    Well done gents.

    T-claps to Paison for his second showing and bringing a pal, Chris, who shall remain FNG until he completes a workout and is named. (he left 5 minutes early to get to work on time)

  • Round Robin Q

    8 Pax posted including one FNG for a workout at the freshly saturated Lakefront.

    Because we forgot to pick a Q last time, and because YHC is too unorganized to formulate a proper Q schedule, we decided to go round robin style. Which turned out to be not too bad, mostly because someone was loitering outside of RIPS and Turbo tax was unable to kill us with his 13 minutes of anaerobic torture!

    Warm-up (Chewy):
    -plank walk 20 yds, lunge walk 20 yds, crabwalk 20 yds
    -Circle-up: SSH x 20 IC, Merkins x 10 IC, Mt climbers x 20 IC, Side planks x 30″ B,
    Peter Parkers and Parker Peters x 10 IC, Burpees x 10 OYO

    Next up (EiEi): Mosey to wall: Box Jumps, Irkins, and Freak Nasties x 10
    Mosey back to lawn for Jack Webb 1:10 ratio (ridiculoso) to a 5 count

    Next up (Turbo): as mentioned before Rips was unavaible so he found another way to leave the pax hobbling with 6 minutes of sprints, tree huggers and squats

    Up Next (Steve): Mosey back to seawall Derkins on wall with sprint to street and back with progressing reps up to 10
    Mosey down to Eastern playground, for 2 rounds of catch me if you can with P1 doing burpees and then Super Star Jumps and then hustling to leap frog over P2 as he loops around.

    Last but not least (Big Fish): with arm clappers, arm circles, street fighting core punch things, and PTGs (pray to God’s) all led with a cadence call that sounded straight out of full metal jacket.

    the green mile back to the shovel flag: Sprint to each fire hydrant x 10 squat thrusts

    COT, welcome FNG Sam (Paison) to the Pax, who YHC EH’d at the baby pool this summer.
    He recently moved here from the Blue grass state, to plant a church, awesome stuff.

    Prayer of thankfulness for our health.

    Coffeteria at the beach house. Well done guys!

    Cheers,
    Chewy

  • bizz buzz

    3 pax met on Saturday for a slightly chilly, workout.

    Although turbo tax wasn’t there to motivate, they found the resolve to still meet 15 min early for a quick run, building up mileage in prep for the tough mudder.

    After a quick jaunt out and back from the invisible shovel flag that Nacho is still holding hostage, the workout began:

    Mosey to swing set:
    -side shuffle with bands/monster walk with band x 20 yds repeat
    -plank o rama: 10 merkins in cadence, followed by down dog to plank,
    side plank x 30″ each side

    Bizz-buzz in which each member of the pax calls out a number in order and replacing the word “bizz” with multiples of 5 and the word “buzz” with multiples of 7. Anyone who screwed up had to do 10 merkins and the count started over. The ‘game’ ended once the pax made it to 35 or
    “bizz-buzz”
    This was a game that YHC remembered from 6th grade math class, and then evolved to a drinking game in college, and now a plank challenge.

    Mosey to seawall:
    Bulgarian split squats and incline merkins x 20 IC x 2 sets

    Mosey back to swing set:
    Single leg squats/lat pulls with swing x 20 IC x 2 sets

    Mosey across bridge:
    5 rounds of burpees, jump squats, and merkins x 5 reps OYO with 30 count between sets

    Mosey back across bridge:
    5 rounds of 6 surfer burpees, 8 speed skaters, 10 mt climbers with 30 count b/n sets

    Mosey back to invisible shovel flag for Mary:
    -Flutter kick x 20 IC
    -HTH x 15 IC
    -Russian twist (aka Putin) (aka Trump’s Buddy) x 20 IC

    COT, coffeteria

  • Just in Time

    Great to see Collard Greens and Tank-Up return for their second post this morning.  Something about the approaching storm motivated the 4 strong PAX to get after it without delay, warming up with a sense of urgency under the Gipper’s gaze:  Seal Jacks 20x IC, IW 20x IC, Torso Twists 10x IC, Merkins 10x IC, Mountain Climbers 20x IC, SSH 20x IC, Butt Kicks 20x IC, and Windmills 10x IC.

    Mosey to the Justice Center Veterans’ Memorial for a shoulder/rotator cuff complex: lateral arm raises 10x IC, front arm raises 10x IC, thumbs up 45 degree arm raises 20x IC, thumbs down 45 degree arm raises 20x IC, small arm circles forward 20 count, small arm circles backwards 20 count, touchdown rotator cuff raises 20x IC, and arms in front pulses 20 count.  Separately, not very challenging, but when linked together and the challenge of not dropping your arms is issued, quite challenging indeed.

    Short mosey to the Justice Center Oak Alley for a burpee gauntlet…burpee at each oak tree down the alley.

    Recovery walk to the rear of the Justice Center where the PAX combined repeated strides at 85% down a lane with return agility drills back to the starting point:  lateral bounces each direction, carioca each direction, low slow lateral shuffles each direction, heal walk, toe walk, and finally ankle flips.

    Mosey back to the Trailhead, grab some coupons (T claps to Steve for replacing the coupons that the PAX destroyed a couple of weeks ago), partner up for 5 minute AMRAP of OH cinderbock walk for partner 1 while partner 2 hits as many Merkins as possible, switch up, and get in as many rounds as possible.

    On our sixes for some coupon pause bench press, then flutter kicks and Hello Dollys 10x each IC holding coupon arms extended, and wrap it up with some wife pleasers 20x IC.

    Count-o-rama, name-o-rama, and Einstein prayed us out as the storm arrived.

    Solid effort this morning.  Thanks for letting me lead.