Category: Northshore

  • “Ya-honk”

    “The wild gander leads his flock through the cool night;
    Ya-honk! he says, and sounds it down to me like an invitation;
    The pert may suppose it meaningless, but I listen close;
    I find its purpose and place up there toward the November sky.” …Walt Whitman; Leaves of Grass

     

    And Ya-honk we did!, as a PAX of four, sounded out our elementary numbers in cadence

    Warmup:
    SSH 20xIC
    imperial walkers 20xIC
    torso twists 20xIC
    windmills 20xIC
    seal jacks 20xIC
    hillbillies 20xIC
    arm rotaters 10 each limb
    one leg lunges 10 each limb
    squats 20xIC

    Mosey – to the Taj Mahal parking lot
    stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
    leg swings – left to right, right leg, then left leg
    stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
    leg swings – front to back, right leg, then left leg

    Mosey – to the Justice Center
    lunge walk to first set of benches, 10 merkins
    lunge walk to second set of benches, 10 derkins
    lunge walk to third set of benches,10 erkins
    sprint up courthouse steps, down the ramp, out to the street and back
    repeat

    Mosey – to the Justice Center parking garage
    sprint backwards half way up first level ramp, turn and sprint to east end,
    jog second level to west end
    sprint backwards half way up third level ramp, turn and sprint to east end,
    nancy kerigans 20xIC
    jog around the upper deck
    piller push/stretch
    down the stairs to the the “ledge”
    knoodle for rats – amrap pullups
    down the stairs to the grass
    burpees 10xIC

    Mosey – to the flags in front of the courthouse
    plank up, do one push up , bearcrawl quarter turn clockwise, do one push up, four total to complete circle
    repeat in counter-clockwise direction

    Mosey – back to the Gipper

    Mary
    plank up on elbows, one leg lift, 10xIC, repeat with other leg
    V-ups 10xIC
    jane fondas 10xIC, on one side, then the other

    count-o-rama
    name-o-rama, welcome – Tank-UP !

    prayer – for a Blessed Thanksgiving – encouraged the PAX to look up Abe Lincoln’s Thanksgiving Day Proclamation. Check out both the 1863 and 1864 proclamations.
    http://www.presidency.ucsb.edu/ws/?pid=69900
    http://www.presidency.ucsb.edu/ws/?pid=69998

     

  • Breakin’ Rocks in the Hot Sun

    More like Breakin’ Cinder Blocks in the Gloom to be honest.  So YHC was careful to give the disclaimer this morning.  Not only did the PAX include FNG Collard Greens, but the THANG included the inaugural use of cinder blocks on the Northshore.  While the Southshore PAX are rock and cinder block experts, YHC was concerned that their country brothers here on the Northshore might not prove quite as adept at handling awkward objects.

    So the THANG started with a warmup under the Gipper’s gaze:  SSH, IW, Merkins, torso twists, windmills, and arm circles, all IC mostly for 15 reps.

    Mosey to the cinder block pile, grab one and then mosey over to the School Board Taj Mahal picnic area for a couple sets of:  squats, RDLs, upright rows, curls, shoulder presses, and manmakers, all IC 10x with the cinder blocks, followed by box jumps up and over a couple of picnic tables.  Lucky for all the School Board employees, Collard Greens waited until the end of the beatdown to splash Merlot discreetly.

    Next up were five sets of quick foot toe taps on the cinder blocks, a 30 yard or so sprint across the parking lot, followed by a return mosey and then a cinder block throw.  This is where YHC’s inexperience with awkward objects made itself evident.  Green Mile crushed, and YHC means crushed, his cinder block with a throw.  Not really thinking things through, YHC encouraged continued destruction (who doesn’t like breaking things?) but reversed himself in short order once it became evident that the PAX would not be returning to the Trailhead with any City owned cinder blocks unless YHC reigned them in.  So we replaced the throws with squat jumps after the second set, but YHC is determined to find something the PAX can throw once he pays off the installment loan on the replacement cinder blocks he will promptly deliver back to the City.

    Indian lunge walk back to the Trailhead exchanging the remaining cinder blocks under EiEi’s guidance.  Mary at the Trailhead:  Putins, ABCD abs, Scuba Steves, and Nolan Ryans, all IC.

    Count-o-rama, name-o-rama, and prayer.  Einstein has the Q next Wednesday.  Thanks for letting me lead.  Welcome to the PAX, FNG Collard Greens.

  • Teamwork for Mike Monsoor

    Four men gathered around the shovel flag on this beautiful, crisp morning at the Mandeville Lakefront, determined to honor Medal of Honor recipient Mike Monsoor.  Petty Officer Monsoor gave everything for us in 2006 during Operation Iraqi Freedom.  Providing early warning and stand-off protection to troopers during the Battle of Ramadi, Monsoor and two SEAL teammates were surprised when an insurgent grenade unexpectedly landed within their rooftop position.  Without hesitation, Monsoor threw himself on the grenade, absorbing the impact with his body and saving his two teammates’ lives.  With this vivid reminder of someone who lived not for himself but for others, the PAX set off to make themselves better.

    Warmup COP around the shovel flag.  All IC and 20-25 reps more or less:  SSH, windmills, torso twists, butt kicks, lateral lunges, mountain climbers, IW, and seal jacks.

    Mosey to the next COP with the PAX sharing the task of carrying a wounded teammate (40 lb sandbag).  Merkin wave to 40 reps and squat thrusts IC 20 reps.

    Lunge walk Indian run with teammates exchanging our wounded teammate as we rotated through the line.  Arrive at a sidewalk where we performed a Tabata sets of lateral one footed hops back and forth over a crack in the sidewalk.  20 seconds hopping, 10 seconds rest.  Alternate feet for 8 reps or 4 minutes total.

    Mosey with our wounded teammate to the pavilion.  Performed descending sets of freak nasties, incline/decline Merkins, and box jumps.  10x, 8x, 6x, 4x, and 2x.

    Mosey to the fountain where three teammates planked up while the other ran a circle in each direction around the fountain, tagging and switching places with a teammate, for three total rotations.  Back to work after a few ten counts with another Tabata set, this one with high knees around the fountain.

    Mosey once again with our wounded teammate.  Standing Mary with rotating sandbag handoffs down the line and back.  20 total rounds with 10 in each direction.  Then some A-B-C-D abs to finish things off.

    Count-o-rama, name-o-rama and a prayer for unity in our country.  Let us all remember that, no matter our differing views, we are countrymen and owe one another respect and civility.  Remember the ideals on which our country was founded and for which Mikey Monsoor willingly sacrificed his life.

  • Kick the Q like a hakki sack!!

    Started the morning in total darkness 15 minutes early to get a warm up jog in preparation for the tough mudder. Then a pax of 5 quickly turned to a pax of 8 as we returned the shovel flag. mosey east to circle up straight into some SSH, Knee highs, butt kicks, alternating lunges, side step squats, and jump squats.

    then another mosey onto the next pearl for a round of merkins, shoulder taps, and freak nasties, then again in the incline, and as we cry for the burn we continue in the decline position and top it off with some simple but effective arm raises.

    and again we mosey to the end of the lakefront for a game of “catch me if you can”… we pair off and half the pax takes off running around the park while the other half does 5 burpies. then we have to try and catch up and tag your partner (who’s halfway around the stretch running full speed…) so he can do his 5 burpies. alternating between burpies and star jumps 4 times around the park. as we are all huffing and puffing the pairs go into a backpedal/sprint race  from 3 landmarks only to tag your partner to do the same.

    we mosey on down to circle up and work on our wife pleasers, side abdominal raises( both sides) and then eiei takes q for his jane fonda routine to keep everyone in check!!

    mosey on down with a sprint to the flag for 6 min of mary and chewy takes the q for his brutal routine of peter parkers, parker peters, mountain climbers, full sit ups paired with russian twists and some other weird workouts i can’t remember the name of, but killer for sure!!

    cot to add a fng brandon who’s now knows as “tree hugger” for his environmental occupation!!

     

  • Bats Gone Wild

    All Souls Day started out with TurboTax being nudged in the shoulder by a live bat, and not the World Series kind, but one of the bug-catching kind!
    Could this have been some soul reaching out? Don’t know, but the bat thing has to be a first for the F3 nation

    Anyways, four live souls posted today, and we did the Tour-de-Covington, hitting all of the hot-spots

    warmup
    20xIC side straddle hops
    20xIC windmills
    20xIC imperial walkers
    20xIC squats
    10x one left leg behind up on bench, squat forward
    10x one right leg behind up on bench, squat forward

     
    mosey – to the school board building (Taj Mahal) parking lot
    stop/start ladder sprint up 20 feet, back peddle, sprint up 40 feet, back peddle, sprint up 60 feet, back peddle, sprint up 80 feet,back peddle.
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    stop/start ladder lateral cross-overs – right foot over left foot, up 20 feet, left foot over right foot back 20 feet, repeat over 40 feet, repeat over 60 feet, repeat over 80 feet
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg
    stop/start ladder lateral hops – lateral hops 20 feet, back 20 feet, repeat over 40 feet, repeat over 60 feet, repeat over 80 feet

     

    mosey – to St Tammany Parish parking garage

    10xIC burpees
    bound up two flights of stairs
    run across parking garage deck
    10xIC speed skater shuffle, (aka Tanya Hardings, credit EiEI)
    run down the stairs
    10xIC squats
    forward lunge walk, half way across the front of the parking garage
    backward lunge walk, the remaining half way across the front of the parking garage
    10xIC burpees)

     

    mosey – to the back of the parking garage,
    run backwards up the first floor ramp
    jog across the second floor ramp
    sprint up the third floor ramp
    10 count
    run down the stairs one level to TurbTax ledge
    jump up, catch the cement ledge with your hands,(aka Noodling for Rats) and do AMAP pull-ups for 10 seconds
    10xIC mini box hops

     
    mosey – to the flags in front of the St Tammany Court House
    3xIC plio push-ups , then bear crawl counter clockwise 1/4 way around circle, repeat 4 times to complete circle

    mosey – to the trail head

    no mary – the clock ran out, poor clock managment on the Q’s part

    count-o-rama

    Prayer – GreenMile leading the Prayer, with a good one.

    note; Steve has his Virgin Q next Wednesday

    dismissal

  • Man in the Arena

    Beautiful Fall weather and 7 PAX converged on the Mandeville lakefront this morning for a beatdown celebrating EiEi’s 40th birthday.  YHC threw down Teddy Roosevelt’s Man in the Arena’s speech to kick things off in recognition of EiEi’s transformation from a fartsacking sad sack to a regularly posting Man in the Arena beast.

    The Thang all started with a warmup COP:  SSH, squats, mountain climbers and IWs, all IC 40x.

    Mosey to Rips restaurant for the next event:  400 seconds AMRAP of 20x forward facing Rocky Balboas using a parking space bumper, up and over the Rips’ stairs, 20x lateral Rocky Balboas, up and over the stairs, etc. until the buzzer sounded.

    Mosey back to the seawall for 4 rounds 10x of partner leg lift throw downs and PTGs.  (Credit to Big Fish for PTGs, otherwise know in the military as Pray to Gods….on your knees with partner holding your ankles from behind….lower yourself forward as slowly as possible and then push yourself back up to the starting position in an explosive fashion).

    Mosey down the seawall for a set of 11s:  Starting on the seawall, 10x frog jumps, jog to the road, 1x merkin, return to the seawall.  Worked our way down to 1x frog jump and 10x merkins.

    Next up Carolina Choo Choos (aka Railroad Ties), a new one for the Northshore PAX as far as YHC is aware.  This one definitely looked easier on paper, but the PAX graciously played along and got in a good four rounds without too much mumble chatter.

    Short mosey to another COP for Seal Jack Webbs.  Squats to seal jacks in a 1:4 ratio.  Starting with 1 squat IC and 4 seal jacks IC all the way to 10 squats IC and 40 seal jacks IC.  EiEi, who is NOT a mathematician (that would be Einstein and he is in Utah running a half-marathon this weekend), calculated that the PAX did 843 seal jacks.  YHC is too tired to check his math but suspects it is less than accurate.

    Mosey back to the shovel for Mary:  a quick 40 round of Holyfields.

    Count-o-rama, name-o-rama, and then Big Fish prayed us out.

    EiEi Qs next Saturday, same time same place, but show up 15 minutes early at 0615 to get a run in before the Thang if you are interested.

     

     

  • Trailhead AO Going Strong

    Four Northshore F3 veterans met in the increasingly crisp morning air at the Mandeville Trailhead.

    Warmup

    • Mosey loop on Tammany Trace with three stops
    • Stop 1 – IW x 20 IC,  SSH x 20 IC
    • Stop 2 – Plank Jacks x 20 IC
    • Stop 3 – Slow Squats x 10 IC,  Squat Jumps x 10 IC
    • Mosey back to Trailhead

    Main Event

    • Pullups / Incline Merkin Sets:  8X / 6X / 4X / 2X IC
    • Back Extension Sit-ups x 10 IC
    • People’s Chair + Air Presses x 50
    • Mosey to bus stop for Step-ups x 15 IC each leg and box jumps x 10 OYO
    • Three sets of serrated push-ups x 7 IC + shoulder blade retractions (“Y”, “T” and “I”)
    • Mosey to Trailhead for 2x Suicides
    • Circle up for Mary – Freddie Mercuries x 25 IC, Nolan Ryans x 10 IC each side, LBC x 30 IC

    Close – Discussed the two year mark for F3 NOLA and Chewy shared the highlights from the workout last Saturday in City Park.  Congrats to our Southshore friends.

  • Pretzel AMRAP

    Only Blackbird could return from a week of backpack elk hunting in the Utah mountains refreshed and ready to humble the Covington PAX.  EiEi is used to it by now but welcome Steve to the geriatric Covington PAX where sextuagenarians abound, and bound, and jump and crush and inspire the young PAX to get after it in the gloom every Wednesday.

    So this morning’s Thang all started with a mosey to the Justice Center Veterans Memorial and a warm-up COP.  SSH, windmills, squat thrusts, torso twists, Merkins, airplanes, arm circles…all IC 20x more or less.

    Then down to business with lateral plank walks over a wide white line; back and forth IC 20x; then 20x hipslappers IC.  Rinse and repeat.  Quick mosey up the Justice Center Stairs and back for more white line work.  Lateral hops back and forth IC 20x then People’s Chair hold for a long 10 count.  Rinse and repeat 2x for 3 total rounds.

    Recovery walk to Justice Center Oak Alley where YHC stole and modified Hawg’s bear crawl fiasco from F3 NOLA’s weekend convergence.  Who says bad ideas have to die?  YHC liked Hawg’s bad idea and figured it just needed a little fine tuning.  So the PAX bear crawled to the first oak tree, lunge walked to the second, etc, etc. down Oak Alley and its 7 million oak trees.  Remember this is the St. Tammany Justice Center we are talking about here; we like trees in St. Tammany.

    Mosey back to the Trailhead for what seemed like another bad idea but actually turned out to be interesting and fun, a 5 minute pretzel AMRAP.  Starting at the top of the Trailhead hill, the PAX ran to the nearby bandstand where they jumped, climbed, and otherwise got on the bandstand, then headed down either the stairs to the left or ramp to the right and back up the hill to the starting point.  This one is kinda hard to describe with any accuracy and no one should try this at home, but the thing ended up looking like a bunch of moderately physically fit middle aged men running around in the shape of a pretzel.  Blackbird lapped the field at least 57 times.  This event definitely played to his endurance sports background.

    A few ten counts later and the PAX were ready to finish off the morning’s beatdown.  Desperately looking for a way to get even with Blackbird, YHC got the PAX moving with an 11…Merkins on one end and Burpees on the other.  Thankfully the buzzer rang halfway through and without too much embarrassment we packed it up with a count-o-rama, name-o-rama,and prayer.

    Blackbird is on for Q next Wednesday.

  • “There is something in October sets the gypsy blood astir: We must rise and follow her, When from every hill of flame She calls, and calls each vagabond by name.” – William Bliss

    It took half a week to find an October quote to lead-off with…

    Anyways…’twas a nice morning for posting; somewhat cooler, and less humid than normal.

    And two posted, to work on their stalwartiness….

    warmup
    20xIC jumping jacks
    20xIC windmills
    20xIC imperial walkers
    20xIC donkey kicks
    20xIC arm swings
    10x imaginary kettle ball pick-up, with one leg forward and the other leg back
    10x lunges; one leg back on bench, lunge with the other, alternate.

     
    mosey
    to the school board parking lot
    stop-and-start ladder: sprint 20 feet, back peddle to start, sprint 40 feet, back peddle to start, spring 60 feet, back peddle to start, sprint 80 feet, back peddle to start
    leg swings left to right,
    repeat stop-and-start ladder
    leg swings front to back.

     

     

     

    mosey
    to the justice center parking garage
    sprint up incline to level one, jog across level one, sprint up to level two
    gather for 10xIC skater hops – legs bent (Nancy Kerigans)
    jog down to TurboTax Ledge for 20 seconds of Noodling-For_Rats, Turbo did about 20 pull-ups, Einstein did 3.5
    jog down the stairs to the grass, 10xIC burpees
    lunge walk forward 40 paces, lunge walk backwards 40 paces
    jog back to the garage entrance for some more…
    sprint up incline to level one, jog across level one, sprint up to level two
    gather for 10xIC speed-skater hops (full Tanya Hardings)
    jog down to TurboTax’s Ledge for 20 seconds of Noodling-For-Rats, Turbo did about 20 pull-ups, Einstein hung there like a suit.
    jog down the stairs to the grass, 10xIC burpees
    lunge walk forward 40 paces, lunge walk backwards 40 paces.

     
    mosey
    to the flags in front of the justice center
    4x plio-pushups with bear crawl 90 degrees clockwise between each pushup
    4x plio-pushups with bear crawl 90 degrees counter-clockwise between each pushup.

     

     

    mosey
    jog back to the trailhead for mary.

     

     

    mary
    10xIC v-ups
    10xIC freddie fercs
    10xIC plank up on elbows and heel of one leg, while kicking up the other leg; alternate legs.

     

    count-o-rama

     

    prayer

     

    vagabond dismissal

     

     

  • Grind, Power Up, Hold

    Solid effort from 3 PAX this morning.  Would have made The Gipper proud.

    The Thang:

    Warmup at the Covington Trailhead:  SSH, IW, torso twists, windmills, hillbillies, squat thrusts, arm circles, leg swings, lateral lunges…all 20x IC more or less with a short recess to EH a passerby runner.

    Mosey to the Justice Center for a grind, power up and hold session:

    1x Merkin slow count 15 seconds down and 15 seconds up, 15 seconds of plyo Merkins, then 15 second isometric Merkin. 10 count then…

    1x squat slow count 15 seconds down and 15 seconds up, 100% effort sprint to and up the steps to the Justice Center entrance, then 15 second isometric squat digging our heals in and pressing against the Justice Center.

    Recovery walk back down Justice Center alleyway.  Rinse and repeat.  5 total sets.  Good stuff.

    Mosey back to Trailhead for Mary:  Peter Parkers, Parker Peters, jackknives both sides, then supermans, all 15x IC.

    Count-o-rama, name-o-rama, and a prayer.