Category: Northshore

YHC apologizes, again for the tardiness of the back blast, it is now getting done after catching up on over 40 back logged backblasts due for Medicare reimbursement.
3 pax – met last thursday morning at 5:15…ish for a major beat down, or may be just a minor one with some corrective exercises sprinkled in to help improve posture and hip stability, so we can continue to endure future beat downs.
Anyway, the thang:
Warm up lap around the playground followed by dynamic warm-up/stretches: including high knees, power skips for height and again for distance, bounding, lunge with trunk twist, and quad stretch walk, with probably a set of merkins or two here or there. It has been almost a week, so YHC can’t remember all the details

Pearl one: clam shells with band in sidelying position 2 x 20 B sides in slow cadence to burn out the external rotators of the hips (great for all the desk jockeys out there who sit on the outstretched bums all day)
Partner up:
partner one ~ Farmer’s walk (or EiEi in this case) carrying 45# dumbells in each hand x approximately 40 yds out and back
Partner deuce ~ kettle bell swing with 15 # DB x 20 + 10 merkins
Partner 3 ~ “No Money” (Bilateral shoulder external rotation with scapular retraction using resistance from a blue theraband) x 20 + 10 merkins; again this one is great for the desk jockeys hunched over a computer screen all day like Quasimodo

Pearl Deuce: one lap around play ground followed by partner up exercise:
P1 ~ vaults over bike rack x 20 flip with P2
P2 ~ toes to Bar kipping exercise x 10…ish, flip with P2
P3 ~ sprint lap around track
rinse and repeat 2 sets

Pearl 3: Single leg mini squats x 20 Both sides, single leg toe taps with opposite leg 3 x 10
COM … ab exercises, YHC is now suffering from CRS syndrome, and promises from here on out to have the backblasts completed in a more timely manner after his next Q, which will be saturday at the lakefront.

Come one out to the new F3 northshore workout, on thursday mornings it is a great AO.

Chewy

Five PAX gathered in the humid gloom at 5:15 drawing inspiration from a member of the St. Tammany Fire Department climbing stairs in full fire gear in preparation for an upcoming 9/11 memorial stair climb challenge.  Salute to you, fine sir.

Warmup

• SSH x 25 IC
• Mosey east on Tammany Trace to Marigny Ave.
• SSH x 25 IC
• Mosey south on Tammany Trace
• SSH x 25 IC
• Mosey back to trailhead
• SSH x 25 IC
• Prison Cell Merkin Burpees x 10 IC

Main Event

• Mid workout Mary;  LBC x 15 / Russian Twist x 15 / LBC x 10 / Russian Twist x 10 / LBC x 5 / Russian Twist x 5
• Box jumps x 15 OYO
• Freak Nasties x 15 IC
• Mosey to other pavilion that looks like a bus stop
• Man size box jumps x 10 OYO
• Freak Nasties x 10 IC
• Mosey to big green box
• Man size box jumps x 5 OYO
• Freak Nasties x 10 IC
• Plank for series of Newton’s Cradle x 10 IC / Shoulder Tap x 10 IC / Supermans / Leg and Arm extensions in plank
• Backwards bear crawl up “hill”
• Suicides along pavilion x 2
• More SSH x 25 IC
• Circle up at shovel flag:   Freddie Mercuries x 20 IC / Heels to Heaven & Jack-knives x 20 IC / Nolan Ryans x 10 IC (each side)

Count

Names and short prayer

Great job EiEi and proud to be part of the Northshore PAX growing in numbers.  New workout Thursday @ Abita Springs Trailhead – add to the weekly schedule.

The Northshore PAX, with a nice assist from Southshore brothers Reluctant Yankee and Hawg, threw it down this morning on the Lakefront in honor of Chief Petty Officer Byers, our country’s most recent recipient of the Congressional Medal of Honor.  Chief Byers did a Jack Bauer and then some on some bad guys in Afghanistan holding an American hostage back in 2012.  After breaching a hostile building and taking immediate fire which mortally wounded a teammate, Chief Byers entered with no regard for his own safety.  His bold and decisive actions under fire saved the hostage and the rest of his teammates from harm.  Infused with respect for this hero, the PAX got underway with a mosey to  the first COP.

Warmup with SSH, IW, squat thrusts, Merkins, seal jacks, hillbillies, torso twists, mountain climbers, good mornings…all IC for 20x

Mosey to the Proving Ground for a nice dynamic warmup.  Started out relaxed with quad stretches, lunges, Frankenstein walks, shuffles, lateral lunges, forward skips, backward skips and then picked up intensity with backpedal/jog, skip for height, skip for distance, crossover runs, carioca, groin skips, broad jump to vertical jump, and finally lateral jump to vertical jump.  T claps to Southshore stalwart Hawg who backpedaled right into a drainage grate, twisted his ankle, declared that it was just a flesh wound and that he was unworthy of any further attention, and then proceeded to knock out the workout as if nothing had happened.

Mosey further down the Lakefront for a Ring of Fire.  Circle up in plank position.  Bear crawl to the right for a half circle, halt, and then hit a Merkin wave around the circle.  At the time, the PAX were 12 (including a FNG who later departed early and unnamed-like Chevy Chase he had a ‘thing”) counting out Merkins like clockwork.  Bear crawl left for a half circle, halt, and then another Merkin wave.  Back to the right, halt, right foot up for ten count, left foot up for ten count.  Yes you guessed it back to the left, right arm up for a ten count, left arm up for a ten count.  Then bear crawl forward to the center, backwards to reform the circle, halt and another Merkin wave.  One more time bear crawl forward to the center, back to the circle, halt.  Ring of fire.  There you have it.

Mosey back to the Proving Ground for 7 reps of fun.  Jog in place, hit the deck, pop right up and sprint about 20 yards, returning to the starting line at a jog.  10 counts between reps from pretty much every member of the PAX, the speed of which betrayed his relative fitness.  FNG Coffee Break counted like he had to visit the head and fast.

Final mosey to the shovel flag for Mary.  Long flutters, slow Hello Dollys, wife pleasers, jackknives, and Nolan Ryans, all IC and 10x,

Countoff, name o rama, and a Ball of Man with prayers for the safety of our law enforcement officers, for all families and communities touched by the recent and unfortunate violence, and for peace brothers peace.

Northshore PAX are strong and getting stronger.  Come post with us.

Alright, so what’s worse (or better???) than one guy way older than you who can easily smoke you in a workout??  Yes, two!

YHC rolled up to the AO, under the watchful eye of Ronaldus Magnus and observed a man, the appearance of whom was eerily reminiscent to that of Turbo Tax.  Sure enough, this was our FNG for today; the first FNG to post at the Covington Trailhead I might add.  He and Turbo have been buddies for years, and they are either identical twins or they just look like identical twins.  Either way.

THE THANG

Warmup, proximal to Gipper

1. SSH x 20 IC
2. Hillbillies x 20 IC
3. Merks x 10 IC
4. Seal Jacks x 20 IC

Mosey to Justice Center – distal to Gipper

1. Jog down steps
2. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
3. Right Leg Stepups x 10. Lunge walk to Station 2 for
4. Left Leg Stepups x 10. Lunge walk to Station 3 for
5. Box Jumps x 10
6. Run back up steps
7. Jog down steps
8. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
9. Freak Nastos x 10.  Lunge walk to Station 2 for
10. Derkins x 10. Lunge walk to Station 3 for
11. ? x 10
12. Run back up steps
13. Jog down steps
14. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
15. Squats x 10. Lunge walk to Station 2 for
16. Split lunge jumps x 10. Lunge walk to Station 3 for
17. Freak NasTAAAAAYs x 10
18. Run back up steps

Plankorama

1. Plank and hold
2. Man maker left hand high
3. Man maker right hand high
4. Plank shoulder taps x 20 IC
5. Right leg high
6. Left leg high
7. 2 Merkins
8. Man maker left hand high
9. 2 Merkins
10. Man maker right hand high

Mosey to other side of Justice Center

YHC requests a 10 count to avoid Splashing Merlot

YHC then announces Jack Webbs will be next, and also that Turbo explain to FNG so that YHC may continue Merlot Spashing Avoidance (MSA).

Jack Webbs. 1:2 Merk to shoulder press ratio.  Reps from 1 up to 10.

Typical mumble chatter about how that’s harder than it sounds.

Mosey to Armed Services Memorial; YHC requests another count for MSA purposes (is there really any other purpose for a count?)

Irkins x 10

Squat Jumps x 10

Irkins x 9

Squat Jumps x 9

etc, descending reps to 1.

Mosey to Ronaldus (shovel flag dutifully left in truck) for Mary:

1. LBC x 30 IC
2. Freddy Merc’s x 20 IC
3. Vladimir-The-Tiger-Whisperer-Putin’s x 15 IC

Namorama.

Welcome, Blackbird.  Way to be in better shape than I am at 20 years my senior.  Respect.

5 pax arose up bright and early out of the fartsacks on a muggy Saturday morning.
3 minutes in to the warm-up there was some mumble chatter about the workout being too easy. This led yhc to do his best to smoke the pax with an epic beat down aka a snot woggle. This plan seemed successful for everyone except turbo tax. He may or may not be one of those Jason borne type superhuman spies bred by the federal government. He did spend some time in DC, and who knows, tax law could just be a good cover.

Anyway, the thang:
Dynamic warm up:
Walking quad stretch x 20 yes
Walking figure 4 x 20 yds
Frankenstein x 20 yds
Side straddle shuffle x 20 yds
High knees x 20 yds

Warm up:
SSH x 50, yes 50, in cadence
Mt climbers x 40 IC
Slow squats x 30 IC
V-ups x 20 IC
Merkins x 10 IC

Mosey to fountain
Hip abductor walk with bands x 30 yds
Plank walk x 10 with bands both directions
Hip abductor walk with band x 30 yds
Plank with band around hands: star pulls to work shoulders x 3 directions x 10 B sides

10 count rest

And partner up for plank sprints;
Partner 1 planks while partner 2 sprints 75 yds and assumes plank position leap frog back and forth x 10

10 count rest

Mosey to swing set:

Partner 1 x 10 lat pulls on swing IC
Partner 2 x 10 merkins IC
Rinse and repeat x 5

Mosey to shady spot, not shovel flag, for 10-12 Minutes of Mary:
LBC’s x 20 IC
Freddie Mercury x 10 IC
Slow Freddy x 20 IC
Jane Fonda x 10 IC
Jane Fonda pulses x 10 IC
Prone T’s x 10 IC
Bow pose pulses x 10 IC
Runners pose squats x 10 each side
Cross body lunge with reach x 10
Sudden change!

COT, nameorama, coffeteria

Tclaps to EI and his wife for recovering the shovel flag later that day which was left at the scene of the woggle

set up tables for the Farmer’s Market.

Under the watchful eyes of the Gipper and a suspicious yet curious government worker, the PAX got down to business on time and in an exceedingly efficient manner.

The Thang began with a thorough warmup:  SSH 20x IC; IW 20x IC; Merkins 10x IC; Mountain Climbers 20x IC; Squat Thrusts 20x IC; Seal Jacks 20x IC; and Hillbillies 20x IC.

Mosey over to the Justice Center parking deck for a 10 minute AMRAP.  5x burpees ground level, climb the stairs, 5x burpees top level, run across the parking deck, 5x ice skater hops, down the stairs, 5x ice skater hops, and run back to the starting point.  The PAX got 4 reps.  OK, almost got 4.  Let’s call it 3 3/4.  Gimmie a break; burpees are hard.

Mosey to the Justice Center itself and then take a short 10 count break before hitting 5x 45 degree standing lunges, caricoa to the JC steps, caricoa up the steps, then 5x regular standing lunges on the landing, caricoa down the steps and then back to our starting point.  Rinse and repeat for 3 total sets.  End up at the Veterans Memorial for a Sudden Change.  Burpees really are hard.  They are.  Hard.

Back to the Trailhead for some TRX strength work.  YHC set up TRXs as the PAX arrived and that probably is exactly what made our friendly governmental employee wary.  He was dying to see what we were going to do with the TRXs and ready to pull the plug at the first sign of any property damage or funny business.  But once EiEi dug into the first horizontal TRX pull in a manly manner with a nice hold at the top, all suspicion of unwholesome activity evaporated.  10x horizontal TRX pulls; 20x TRX Merkins; 20x TRX mountain climbers; and 20x TRX leg curls demonstrated that the PAX were there only to improve themselves.

So another Wednesday morning in Covington is a wrap.  Come join us next Wednesday.

One last thing:  YHC is running the 17th Annual Four on the 4th on Monday.  It’s at Hubie Gallager Park in Covington.  Come run with me.  Bring your families. Visit the 15th Street Flyers website for all the details.  4 mile run starts at 7:30 AM; 1/2 mile kids race after the 4 miler.  Rumors are that there is a Budweiser Bikini Beer Mile after the kids race.

The usual PAX  posted for a Tuesday morning workout.  We have noticed some chicks also showing up around 5:15am at the trailhead, most certainly in a (weak) attempt to execute their “version” of an F3 workout.  Nice try ladies.  Although you will not be allowed to post with us, you can observe our manliness.  We are cool with that.

Speaking of manliness, Nacho treated us to some exceptionally enlightening mumblechatter this morning wherein he described a particularly successful point system (excel-based, of course) he uses to, well – how shall one say? – hmm, how SHALL one say? – …remain manly.  Nice job Nacho.  Whatever it takes man.  Whatever it takes.

 

The Thang

Warmup

1. Three laps around trailhead
2. SSH IC x 20
3. IW IC x 20
4. Merkins IC  x 10

Mosey to stage/amphitheater for:

1. Crabwalk up hill; 8 box jumps from high side of platform (man jumps)
2. Run down hill; people’s throne with 20 air presses
3. Crabwalk up hill; 6 box jumps from high side of platform (man jumps)
4. Run down hill; people’s throne with 20 air presses
5. Crabwalk up hill; 4 box jumps from high side of platform (man jumps)
6. Run down hill; people’s throne with 20 air presses
7. Crabwalk up hill; 2 box jumps from high side of platform (man jumps)
8. Run down hill; people’s throne with 20 air presses

Mosey to shovel flag for:

1. Lunge walk 25-30 yards
2. Jog back to flag
3. Rinse & repeat 2 more times

Mosey down the trace for two blocks, out and back.  Half a block back pedaling, half a block moseying.  Stop at each block for:

1. Hillbillies IC x 15
2. Carolina Dry Docks IC x 10
3. Smurf squats IC x 10 (awkweeeeeerrrdd)
4. Sprint back to trailhead

Mary

1. LBC IC x 30
2. Heels to Heaven IC x 20 (?)
3. Captain Thors with Putin/Situp ratio 2:1.  Increasing situp reps from 1 to 6.  Killer.

Countdown, Namorama, COT.

Nice VQ, Sea Bass.