Category: Northshore

My wife makes me watch Dr. Phil and Big Brother.  I’m ok with that.  Fortunately she does not make me watch QVC.  The relevance of this little tidbit will be revealed in the text following this preamble.

It was good to see a young FNG out on the lakefront Saturday morning.  Green Mile brought his 16 yr old son and, following F3 Northshore tradition/protocol/requirement, his name is….wait for it…..Chris.  Big surprise.

THE THANG (note: all moseys are of distances ranging from 10 to 20 yards, max)

Mosey

Warmup, prime number reps (fate or design? you decide)

1. SSH IC x 11
2. IW IC x 13
3. Squat Jumps x 17 IC

Tabata #1

1. Bicep curl with those adjustable dumbell thingies that you can prolly buy on QVC.  Look: http://www.qvc.com/Bowflex-1090-Dumbbell-Pair.product.F247294.html
2. Gazebo Freak Nasties
3. Jump rope, definitely a good QVC find: http://www.qvc.com/Gofit-Pro-Cable-Jump-Rope—9-Ft.product.F248065.html
4. TRX lat pulls.  Can you get this on QVC?  Duh. http://www.qvc.com/TRX-Essential-Suspension-Trainer-Kit-with-DVDs.product.F11929.html

Mosey

Tabata #2

1. QVC Jump Rope
2. QVC Dumbell Shoulder Press
3. Stepups
4. Merkins
5. Albert Gore, Vice President and Global Warming Alarmist/Profiteer.  Click here to purchase his DVD, the production of which exacerbates global warming: http://www.qvc.com/An-Inconvient-Truth—DVD-(Widescreen).product.E171588.html

Mosey

Lt. Dans

Mosey

Tabata #3

1. TRX (QVC) Bicep curls
2. Plank
3. QVC Dumbell Tricep Extensions
4. Plank Shoulder Taps

Mosey

Plankorama

1. Plank and hold
2. Man makers, left and right
3. Superman, left and right
4. Other plank insanity, cant remember because I was dying.

Mosey

Mary

1. Captain Thor

 

Countdown, Namorama, COT, Coffeteria.

Great workout Nacho.

Three men gathered in the presence of Ronald Reagan’s statue, and it began.  TurboTax volunteered YHC to Q, and YCH accepted.  Since the Gip prefers to watch Mary as opposed to warmup, we moseyed to the Justice Center to commence warmup:

THE THANG

SSH x 20, Jump Squats  x 20, Seal Jacks (new fave) x 20, Obligatory IW’s x 20, all IC

Mosey to top of steps for:

1. Jog down steps
2. Sprint to end of square
3. Lunge walk to first set of benches for 15 freak nasties OYO
4. Lunge walk to second set of benches for 10 Dirkins OYO
5. Lunge walk to third set of benches for 10 box jumps OYO
6. Jog back up steps

Rinse & Repeat

After first rinse and repeat, YHC had pure and honest intentions to rinse/repeat a third time.  YHC instructed the PAX to plank, and each man do a 20 count, for a total of 60 seconds of plank.  Nacho took the first 20 count, and then, in a most presumptuous, assertive and unexpected manner, commenced the first ever (to my knowledge) Hijacking Of The Q.

THE HIJACK THANG

Starting where we left off, at the end of the 20 count plank…

1. Man maker left hand high 30 count
2. Man maker right hand high 30 count
3. Right leg high 30 count
4. Left left high 30 count
5. Right arm high 30 count
6. Left arm high 30 count
7. Shoulder plank taps x 20 IC (this is great, thx Nacho)
8. Shoulder plank taps with Merks x 10 IC
9. Plank Walk-Around-The-Clock (I propose this exercise be coined “The Fonz”) – 2 revolution right, 2 revolutions left

Shoulders are now completely melted.

Tabata time, each exercise 20 secs with 10 sec break x 4

1. Jump squats
2. Freak Nastiness (one of the PAX, to remain unnamed, was reminded not to turn tabata into vujana)
3. Step ups (2 right leg, 2 left leg)
4. Decline box jumps with a long jump after (Don’t ask.  Just know its hard.)

Mosey back to the Gip for quick suicides consisting of 3, 5, 10 yards, x 3

Countdown, Namorama, COT

No Mary; sorry Gip.

Great workout.  Nice hijack Nacho, it was killer!!

EiEi

Nice morning at the Mandeville Trailhead, not too hot, but certainly humid.  In lieu of a warmup, Nacho and YHC bared their chests, exposing total manliness, the magnitude of which was admired by all the PAX.

THE THANG

1. Run up tower steps for 5 burpies, run down tower steps for 10 squat jumps.
2. Mosey to stage for Jack Webbs with Nacho-requested 4 (yes, four):1 air press/Merkin ratio, all the way up to 9 Merks.
3. Mosey to concrete benches for jump lunges x 10, followed by freak nasties x 10.  Rinse,repeat.
4. Mosey to big green box (which serves as the soundboard man’s platform for live performances at the amphitheater) for box jumps x 10 OYO, followed by Irkins IC x 10.

Mosey back to tower.  Mosey around the Old Rail block (alternating with backpedaling, thanks TurboTax), stopping at two corners for seal jacks x 20(?) IC and Hillbillies x 15(?) IC.

Mosey back to tower.  Rinse and Repeat 1 thru 4 above. Then mosey along trace to Marigny Ave (again, alternating with backpedaling).  Sprint back to Girod Street along Trace.  TClaps to Nacho for killing the sprint.  No Merlot, sadly, but close.

Back to shovel flag for some quick Mary: LBC x 31 IC, flutter kicks x 21 IC, Vladimir-the-Tiger-Wrestler Putins x 12 IC.

Namorama, COT.

 

 

My apologies , this BB is so very late, almost to the point I thought about not doing it. But YHC wanted to make sure the Pax on the south shore knows that F3 Northshore is still going strong with a small but faithful and committed crew, and your efforts to help get us launched were not in vain.

The thang: met at shovel flag: ran eastItoward playground stopped half way for extended warm up/COP:
SSH x 30 IC
IW x 30 IC
Slooow Squats x 30 IC
Merkins x 15 IC
Scorpion kicks x 15 IC
I, Y, T progression x 15 each IC
Burpees x 5
Sumo Squats x 20 IC
Calf raises in squat position x 20 IC
single leg pulses x 30 IC each leg
Merkins x 15 IC
Sidelying leg raises (jane fondas) x 30 IC each leg
Side plank x 30 sec each side

Run to play ground: plank and wait
Partner up:
partner 1 run lap around playground/partner 2: 10 merks/20 reverse lunges rinse and repeat x 3 reps
mosey to swings:
partner 1 lat pulls on swing x 20/partner 2: plank walk across field.

Green Mile run back to shovel flag: 10 merkins at each fire hydrant

COM: flutter kicks, bicycles, dollies x 30 IC

COT.

Looking at things from an optimistic, corporate angle, F3 Covington experienced a 100% week over week growth rate.  Last Wednesday, EiEi posted alone.  This Wednesday, YHC joined him.  And the PAX would have experienced an even greater growth rate had Sir Mix-a-Lot remembered that we post at 0600 not 0630. Yes, we saw him pass by looking for us.  At least he remembered it was Wednesday.

Kicked off the Thang with a warmup of 20x IW IC, 10x Merkins IC, 10x squat thrusts IC, 20x SSH IC, and 10x plank jacks IC.

Mosey to St. Tammany Parish School Board Taj Mahal like HQ for some agility work.  Set of sprint/backpedals through the fancy upright parking barriers, then a set of parking lot backpedals/jog.  Set of shuffles through the barriers, then another set of parking lot backpedals/jog.  Time to move on now that EiEi just getting warmed up.

Landed on the other side of the Taj Mahal and used the flagpole circle for a Ring of Fire:  bear crawl half circle to the right, 10x Merkins IC, 15 second front plank; bear crawl left to starting position, 10x mountain climbers IC, 15 second front plank; bear crawl half circle to the right, 10x pank step ups IC, 15 seconds front plank; bear crawl back to starting position, 10x plank jacks IC, 15 seconds front plank.  Shoulders on fire.

Time for tabata People’s Chair using the flagpole.  20 seconds on, 10 seconds off 8x for 4 minutes of quad burn.

Tabata bench dips.  Same drill.  20 seconds on, 10 seconds off 8x for 4 minutes of work.  EiEi finally warmed up.

Mosey to Justice Center parking deck.  Spint up the two inclines, “recovering” on the flat sections, sprint down the two inclines, again “recovering” on the flat sections.  Then a mosey around the Justice Center through the Veterans Memorial and back to the Trailhead for Mary.

15x wife pleasers IC, 30 seconds back plank, 10x pike reaches IC, 10x leg circles each leg IC, flip over for 1 minute of front plank, then it’s a wrap.

Wednesday mornings in Covington are happening.  Come join the PAX.

 

I showed up solo at the Covington Trailhead at 0600.  The morning gloom was burning off; the rising sun and the bronzen Gipper were my company.  After staring at the Gipper until 0605, I worked out by myself.

THE THANG

30 SSH IC

30 IW IC

30 Peter Parker IC

 

Mosey to Justice Center for:

• Run up/down courthouse steps
• Run to 1st bench for 10 left leg stepups
• Lunge walk (thx Turbo tax)  to 2nd bench for 10 Freak Nasties
• Lunge walk to 3rd bench for 10 Freak Irkins
• Lunge walk to 4th bench for 10 right leg stepups
• Lunge walk to 5th bench for 10 Freaks Nasties
• Lunge walk to 6th bench for 10 Irkins
• Rinse and Repeat 3 times

Mosey to parking garage.  Sprint up ramps, slow jog on flat decks all the way to top.

At top, Jack Webbs with Nacho-patented 3/1 shoulder press/merkin ratio.  From 1 to 10 reps.

Run back down ramps to back of Justice Center.

10 more Irkins.

Mosey back to the Gip.

Zero Mary.  I was lonely, don’t judge.

 

After successfully EH’ing an FNG, EI decided to call an audible and stay in the fart sack due to an unexpected late night of work.
4 pax showed up for a beard own in the gloom.

The thang:
Warm up 2 laps around the trailhead: followed by
SSH x 20 IC
imperial walkers x 20 IC
Merkins x 20 IC
Slow squats x 20 IC

Mosey to stage:
Lumbar extension x 20 IC with partner stabilization
Jacobs ladder with bear crawls to the top of the “hill” x 8 reps

Mosey to bar:
Lat pulls and irkinis alternating sets IC starting with 8 reps and working to 1

Mosey to tower: run up stairs with 5 burpees at top and 5 man makers at bottom repeat down to one

COM: flutter, Freddie Mercuries, LBC, and Russian twist x 20 IC

tclaps to toots and nacho for faithfully rising to the occasion every Tuesday morning. Toots is becoming a lean, mean, fighting machine.

t claps to Sea Bass, FNG For making it out to the gloom

F3 Nation officially launched in Covington this morning.  The PAX met in the Gloom next to The Gipper and, after some mumble chatter from Nacho and EiEi about their relationships with their respective fartsacks, got down to business.

First things first, the PAX dedicated the Thang to the memory of Medal of Honor Recipient Sgt. Darrell S. Cole.  The USS Cole visited NOLA during last year’s Fleet Week and ever since then TurboTax has been wondering how you manage to get a US Navy ship named after yourself.  A little research over the Memorial Day weekend revealed that taking out three Japanese machine gun nests armed with only a pistol and a few grenades in WWII’s Battle for Iwo Jima and getting shot for your troubles will do the trick.  So Sgt. Cole’s story of heroism was imparted to the PAX and succeeded in getting their minds right to tear down some walls in search of some serious fitness.

Warmup:  SSH x 20 IC; IW x 20 IC; Merkins x10 IC; Mountain Climbers x 10 IC; Squat Thrusts x 10 IC; Good Mornings x 20 IC; and Hillbillies x 20 IC.

Mosey over to the Justice Center where we entertained all the arriving to work court personnel with a set of elevens.  Bench dips on one end, hand slappers on the other, with some painful lunge walking in between.  What it is about a lunge walk that looks so easy but is so so hard…Nacho wants to know.

Mosey then to the other side of the Justice Center where there is a very nice Veterans Memorial.  TurboTax laying down instructions for the Tabata melody on tap (20 seconds on; 10 seconds rest; rinse and repeat 8 times using squat jumps, Merkins, split jumps, and Merkins again as our poison) when EiEi takes a sudden interest in straightening up all the Memorial Day wreaths that had blown over in the wind.  Once we got a recovered EiEi’s attention again, the PAX put down 4 minutes of serious work.  Hard to slack off on your 20 seconds of Merkins when you are looking straight down at bricks covered with Veterans’ names and deployments.

A couple of welcome 10 counts and then mosey back to the Trailhead for the Mary finale:  some A-B-C-D abs; Scuba Steves, and dynamic side planks.

COT, prayer, and the Covington launch is a wrap.  Looking forward to many more, my brothers.

 

 

 

6 pax showed up in Saturday morning at the mandeville lakefront for a windy workout. The wind off the lake felt good on a muggy morning in May, probably won’t be the case come January.

First official Saturday without training wheels or a clown car from the south shore, to help us Q. Nacho took the reigns to begin:

Warm-up:
SSH x 20 IC
Butt kicks, high knees, arm circles, Frankenstein kicks all OYO
Mosey to swing set: partner up for alternating sets of lat pulls and merkins x 10 x 4 sets
Mosey
Jack Webb: Nacho style; which includes a 1:3 ratio merkins to air press all the way to 10.
Yhc, then took the reigns:

Dirty mc deuce: run around the fountain: 12 pull ups, 12 sumo squats, 12 plank jacks rinse and repeat 4 times.
Mosey about 10 feet, to climb Jacobs ladder:
1 burpee sprint or jog fast, or just jog to sea wall for 1 single leg squat on each leg, climb the ladder to 7 and begin
COM:
LBC, Freddie Mercury x 20
Heels to heaven, Putin twists x 10
Flutter, dolly x 20 all IC
Superman or as greenie put it, “handy man” x 30 sec

Mosey to flag for COT
And prayer.

tclaps to Daniel son for his second appearance.
T claps to turbo tax and green mile for cranking out 12 reps of pull ups like they are fresh out of BUDS training.

Announcements: New workout at Covington trailhead Wednesday mornings at 6:00 am meet at
The gipper, turbo tax is site Q