Category: Northshore

  • “One is the loneliest number that you’ll ever do.”

    One super brave soul showed up for today’s workout at the Covington trailhead.
    Under the watchful eye of the Gipper, the workout began…

    warmup
    1010 burpees*

    mosey
    run to the courthouse steps
    1x look left, look right
    1x shoulder shrug

    mosey
    run to the parking garage
    1x look left,look right
    1x shoulder shrug

    mosey
    run to the courthouse flags
    1x look left, look right
    1x shoulder shrug

    mosey
    run back to the trailhead
    Hmmmmm…where is everyone? I didn’t get the memo? Am I parked in a parallel universe?

    mosey
    to the St.Tammany Trace, run down to the cell tower and back – a four mile run.

    mary
    50x pushups
    and 50x more pushups.

    silent count-o-rama

    silent prayer
    *(using the binary number system for counting here)

  • Stairway to Seven

    5 pax met in the Gloom with equipped with headlamp, to brave the tunnel of darkness.
    The Thang:
    Mosey trailhead through tunnel of darkness to underpass:
    Warm-up: IW, Good mornings, cobra kicks x 21 IC
    Jacob’s ladder up to 7 squat thrusts
    Mt climbers, Peter Parker, Parker Peter IC x 21 each

    Mosey to weird bus stop: super 7’s merkins/supermans
    prone scap stabilization exercises: Y’s, T’s, I’s x21 IC

    Mosey to stairs: Stair way to seven (credit EI)
    6 split squats at bottom – 1 burpee at top
    all the way to…7

    3 min COM: flutter x 20 IC, HTH x 10 IC; LTR x 10 IC

    COT: prayers, EI is Q next tuesday.

    Announcements:
    Clown car to city park for F3 conversion 10/15
    Fundraiser for Toots and amber this Thursday at Texas Roadhouse in covington

  • Out and Back on LSD

    A group of 7 (6 fog and 1 fng) gathered around The Flag on the Mandeville lake front to enjoy a coolish fall morning of endorphin production. Thanks Chewy for fng recruitment. Respect to fng not for his age but for service to this country as an active duty member of our armed services (Army).

    The Thang ———-

    Warm-up; SSH-Jump Jacks, Torso Twists, Hill Billys Wind Mills, Imperial Walkers (15-25X)

    Mosey to the East. Stop at each set (4 total) of stairs/railings traversing the sea wall. 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins close hand position, 10X (each arm) single arm rows/pulls.

    Mosey down to terminus of the shore and time for Mary. 10x plank-ups right side left side (elbows to hands), Right side plank – 30 sec hold, Left side plank – 30 sec hold and repeat all 3x. Freddie Mercury(s) and straight leg lifts to finish-off Mary.

    Head west young men and home to The Flag. Indian Run back to second set of stairs/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back to past first set of stairs/railing reverse direction, Indian Run back to third set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back past second set of stairs/railing reverse direction, Indian Run back to fourth set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian Run home to Flag. – Sounds complicated – but was it????

    For this QIC the ability to continue and perform these Thangs is the Thing. Memory and recall is just a bonus, so in the words of that famous TV Detective these are facts just the facts – or in this case the best one can recall.

    Count-o-rama, name-o-rama (greetings and welcome to fng – Bigfish), prayer

  • Almost Fall

    PAX: Blackbird, EiEi, Einstein(Q), TurboTax

    “…It’s late September and I really should be back at school….” Rod Stewart

    But no – it’s F3 post day.
    And post we did, at the Covington trailhead, as a four PAX.  Nacho Libre was absent – again. He must be on the Pro Wrestling Circuit down in Mexico.

    warmup
    20xIC side straddle hops
    20xIC imperial walkers
    20xIC windmills
    20xIc hillbillys
    10 seconds, knees bent, left leg/right leg, front-to-back shuffle
    10 seconds, knees bent, side to side shuffle
    10x one left leg behind on bench, forward lunge
    10x one right leg behind on bench, forward lunge
    30 second human chair against wall

    mosey – jog to the front of the parking garage
    start loop
    10xIC burbpees
    run up two flights of stairs
    run across parking garage deck
    10xIC knees bent,skater shuffle, (aka Nancy Kerrigans, an altered version of the full Tanya Hardings, credit EiEI)
    run down the stairs
    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
    end loop
    repeat above loop one more time

    mosey – jog to the back of the parking garage,
    sprint up the first floor ramp
    jog across the flat ramp
    sprint up the second floor ramp
    20 count
    run down the stairs one level to TurboTax’s ledge
    jump up, catch the cement ledge with your hands, and do pullups for 10 seconds (aka Noodling for Rats)
    10xIC curb hops – left leg
    10xIC curb hops – right leg
    repeat NfR

    mosey – run to the flags in front of the court house
    from there, indian run back to the trail head

    mary
    10xIC on backs, hands to toes V-ups
    10xIC freddie mercurys
    10xIC side plank with jane fonda left leg
    10xIC side plank with jane fonda right leg

    count-o-rama

    Prayer – EiEI leading the Prayer, informed us about his co-worker’s daughter, who is in Childrens Hospital. She needs our continued prayers.

    dismissal

  • Area 51

    “The only easy day was yesterday.”  U.S. Navy SEALs

    Beautiful morning on the Mandeville Lakefront.  3 loyal PAX joined YHC for a cosmic beatdown on his 51st birthday.  After a round of 51 second four position plank holds, the PAX headed East towards the rising sun for an extended mosey and warmup.  Working their way to the Harbor playground, the PAX hit prisoner squats, seal jacks, lateral lunges, merkins, IWs, and SSHs, all IC 51x except for the lateral lunges and merkins which we split into 26x and 25x.

    From the playground, the PAX reversed course and headed West in another extended mosey, this time hitting random vertical jumps, burpees, and short sprints on the way.  Simple but effective.

    Stop at the stairs at Rips Restaurant for an AMRAP.  13.5 minutes of 10x toe taps on a parking bumper, 10x plank step ups to the parking bumper, Mark Ingrams (zig zag runs from post to post for 10 yards or so), then up and over the steps.  Recover with a 51 second front plank and then YHC called OT and the PAX hit another round at warp speed.

    Recovery mosey to the virtual shovel flag where the PAX partnered up and hit rounds of kettle bell suitcase carries, sandbag carries, woodchoppers with a bumper plate, kettle bell RDLs, flutter kicks and Hello Dollys holding a kettle bell overhead, bumper plate lock out walks, and kettle bell shoulder presses.

    Announcements:  Nacho has the Q on Tuesday, Einstein on Wednesday, and Blackbird next Saturday.  Mumble chatter about a clown car trip to NOLA F3 for the October 15th convergence in celebration of the 2 year anniversary.

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

    Solid effort from the PAX this morning.  Thanks for letting me Q.

     

  • Farmer Fartsack

    So maybe EiEi fartsacked.  Or maybe he was attending the G-20 Summit and forgot to inform the PAX.  At any rate, given his lust for beatdowns and heretofore stellar reliability, the PAX was willing to give him the benefit of the doubt and chalk his Q absence up to something last minute and important and just rolled on with an improvised THANG.

    Warmup under the Gipper’s gaze with SSH, IW, Merkins, windmills, torso twists, and seal jacks, all 20x and in cadence.

    Mosey to the Justice Center Veterans Memorial for a tabata set.  20 seconds plyo Merkins to a T stand, 10 seconds rest, 20 seconds sprint/backpedal up a small hill, 10 seconds rest.  Rinse and repeat 3 times for 4 total rounds.

    Mosey to Justice Center Oak Alley where the PAX ran a burpee gauntlet.  Burpee every oak tree and, this being St. Tammany and all, there are like 17 million oak trees lined up in perfect symmetry on that grassy stretch next to the Justice Center.

    Out of breath mosey to the Justice Center Parking Garage to attempt some pullups.  YHC did some reconnaissance over the long weekend and found a spot to do pullups.  Sure you have to jump to a ledge and are blind to what waits up there to greet your fingers, but this is F3 after all and if you want a bacteria and debris free environment maybe you should go to the gym and workout with your M’s personal trainer.  So the PAX got some equipment free pullups in this morning and probably improved their immune systems as well.

    Mosey to the back of the Justice Center for a 10 minute AMRAP.  3 man team with one man running up the stairs and down the handicap ramp while his teammates performed box jumps up to a bench and lateral jumps over a parking barrier.  Rotate.  The PAX got in 5 rounds total before the buzzer sounded.

    Mosey back to the Trailhead for Mary.  Bow pose, long flutters,and Supermans, all 20x and IC.

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

  • Pulluparama – Mandeville Trailhead Style

    I’m always looking for opportunities to get in more pull ups. This was one of those chances. It’s hard to do without an actual pull up bar, but our PAX found a way at the Mandeville Trailhead…
    The Warm-Up:
    Mosey 1 block East, 25 IW IC
    Mosey 2 blocks South, 25 Flutter Kicks IC (While on the ground here, we realized in the dark of the morning, a car headed our way wouldn’t be able to see us on the ground, so we had motivation to move fast!  Fortunately it turned away before we had to give up on our full count.)
    Mosey 2 blocks West, 10 Merkins IC
    Mosey 2 blocks North back to the Trailhead stage, finished with 15 LBCs IC
    The Main Course:
    Hanging over the front of the stage, we each did 10 Back Extensions IC
    At this point, an unnamed member of the PAX had to take a slight break from our workout to hit the nearest crapper (if not clear, to go poo).  Somehow a run to the toilets at the Trailhead (to discover they were locked), a drive to the closest gas station, and a drive back took a mere 5 minutes.  He was back in the mix before the end of the pulluparama.  Hats off to you my friend – that’s dedication!
    Pulluparama time – Mosey to the guardrails behind the stage
    Pull up (overhand) / Chin up (underhand) ladder to 5 and back to 1 with Burpees in between.  So, 1 Pull Up, 1 Burpee, 2 Chin Ups, 2 Burpees, 3 Pull Ups, 3 Burpees… up to 5.  Then 4, 3, 2, 1.
    It was so much fun, we had to do one more set of just the Pull Ups (so 1 to 5 to 1 of just the Pull Up / Chin Up portion)
    Mosey back to the long stretch of the Trailhead for Sprints.  In two groups, Run 1 full length and plank; then back for a lap.  4 laps!
    After a little fake out circle we did 15 Freak Nasties
    Real circle for 25 LBCs and Leg Extensions for 20 counts X 3.  Wrapped it up with 10 Peter Parker Peters IC.
    This was a really fun morning.  Thanks for the effort guys! (Only 1 week late on the BB and now I’m caught up and know what the heck I’m doing…)
  • Sewer Rats

    Good overall workout… but when the guys first said it could get dark on the Tammany Trace, I really had no idea.  The first mosey to the tunnel turned into a walk at some point as we really couldn’t see a single step in front.  We got there though, so all ended up well.
    Warm Up:
    Mosey to the tunnel through the pitch black
    Main Course:
    After arriving at the tunnel, we did what Sea Bass liked to call a Sewer Rat workout.  We divided up into 2 groups to do this:
    Group 1 sideways jogs down the tunnel while Group 2 planked at the start
    Group 1 planks at bottom while Group 2 sideways jogs down
    Group 1 sprinted to the other top while Group 2 planked
    Same pattern, but then with Merkins; then Flutter Kicks, and then with a final plank (so two round trips)
    10 Count and Repeat
    Mosey back to the bus stop
    15 Box Jumps
    15 Freak Nasties
    Mosey back to the Trailhead
    Suicide Runs in two groups (planks in between) X 2
    Circled up for 20 IW, 20 LBCs, 20 Peter Parker Peters, 20 Scissor Kicks, and 20 Jane Fondas (10 each side)
    Good times (and only 3 weeks behind for the BB)!
  • A Long Overdue First BB!

    Unfortunately my first Q took a little longer than planned to get documented.  Better late than never at least?  I’m just glad I got through my technical glitches.  OK, here we go…
    The Warm Up:
    Stretch straight down for 10, left for 10, right for 10
    Mosey 2 blocks East, stopped to do 25 SSH IC
    Mosey 2 blocks South, 15 Merkins IC
    Mosey 2 blocks West, 25 Flutter Kicks IC
    Mosey 2 blocks North back to the Mandeville Trailhead, finished with 25 Imperial Walkers IC
    The Main Course:
    Jacob’s Ladder from one to seven up the stairs with Burpees at the top and Squat Jumps at the bottom
    Mosey to the stage; 20 Peter Parker Peters; 10 Step Ups on the stage for each leg
    Backward bear crawl up the hill to the platform; 20 Freak Nasties
    Mosey around the trailhead back to the start
    Circle up for 25 LBCs, 25 Flutter Kicks, 25 Scissor Kicks, and 25 Jane Fondas
    While I knew there was room for improvement, I appreciated my first chance to Q for the PAX.  Thanks for letting me be part of this great group guys!
  • This is going to suck, and other astronomical musings

    The 23.5 degree tilt of the Earth’s rotational axis with respect to its orbital plane is in part responsible for life as we know it.  It is also responsible for the fact that the gloom is getting gloomier these days for the F3 PAX gathering in the Northern Hemisphere (do we have any PAX in the Southern Hemisphere???).  This was a particularly clear morning, and in the relative darkness of Abita Springs, Louisiana, Nacho Libre employed his doctoral-level grasp of astronomy to suggest that just about every group of stars in the heavens is indeed Ursa Major.

    The THANG 

    Warmup

    • SSH x 20 IC
    • IW x 15 IC (Nacho inquired if IW’s actually do anything)
    • 5 counter-clockwise revolutions of Side Straddle Shuffles around the amphitheater
    • 5 clockwise revolutions of Side Straddle Shuffles around the amphitheater

    Main Event

    Starting at the bottom of the hill, run up to second light post (~50 yards).  Then 1 burpie.  Run back down to bottom of hill, turn around, run back up hill.  2 burpies.  Rinse and repeat all the way up to 10 burpies.  Total of 55 burpies. (Thank you Spartanburg Stonehenge PAX, although the hill in Upstate SC was waaaaay steeper.  HUB CITY!!!)

    Back to the amphitheater for 15 freak nasties IC.

    Back up the hill for:

    • 20 Jane Fonda’s IC each leg
    • 10 John Kerry’s each leg IC
    • 15 John Fonda’s each leg IC (knee to knee)
    • 10 John Fonda’s each leg IC (toe to knee)

    Back to the amphitheater for Bunny Hop Box Jumps x 10 OYO.

    Run back up hill to 2nd light post for CraZY IvaN (the exercise formerly knows as Sudden Change).  Cumulative total of 65 burpies.

    Back up to top of hill for Mary:

    • LBC x 25 IC
    • Frogman things x 15 IC
    • Vladimir-the-DNC-Email-Hacker-Putin’s x 15 IC
    • Heels to heaven  x 15 IC

    Countorama, Nameorama, Prayer.

     

    E