F3 New Orleans

Category: Northshore

  • This Place Sucks

    The usual PAX posted to a new AO for a trial run/scouting workout at the Koop Drive Trailhead on the St. Tammany Trace.  I hate to give away the ending, but yea, it wasn’t that great.  We can do better.

    Chewy, although technically not late, arrived at 5:15 on the dot avec socks but sans shoes.  If he can show up with both socks and shoes on (and yes, tied) it will be a Christmas Miracle.

    THE THANG (most of this will only be mildly accurate, certainly out of order, or completely false)

    2 laps around locked playground containing plentiful apparatuses (apparatii??) on which we could not do upper body exercises.

    Burpee suicides.  5, 10, and 15 yards with 15, 10, and 5 burpees, respectively, at each Solo Cup (read: cone).  Note: these were the shortest suicide distances ever, in recorded history.

     

    Mosey to pavilion for:

    Frankenstein (Nazi/Kim Jung Un/insert living/dead despot or regime) march – 20 yards

    Over/Under hurdles – 20 yards

    SSH x 13 IC

    IW x 13 IC

    Merks x 13 IC

     

    Mosey aimlessly looking for somewhere to COP.  Ended up near a Coke machine and the Men’s Room.

     

    Rotating Circle of: Stepups, weird handstand thing against metal door, Iron Cross.  Two cycles completed whilst the guy on stepups did 10 per leg.

     

    Mosey back to pavilion for the following x 2:

    HFUAB (hang from underneath a bench) – 10 second count

    Freak Nasties x 20 IC

    Derks x 6

     

    Mumblechatter about how this place sucks.

     

    Back to Coke Machine/Men’s Lou for:

    Modified Iron Cross whereby man on ground holds ankles of guy standing up; guy standing up pushes ground guy’s legs back and forth; all the while ground guy tries not to let his legs touch ground.  I am sure there is a name for this, but our experience today would indicate that we should name it the Man Sieve (basically, it separates the Men from the Boys.  Today’s verdict: Nacho is a man.  Chewy and EiEi, not so much).

    I feel like I’m leaving out about 20 Merks, so just asume 20 more were done at some point.  I need to get better at making a mental note of the thang, otherwise these BB’s will eventually evolve into complete fiction.

    Did I mention this place sucked?  We even forgot to do COT.  We just left.  But, we got a great workout in while most of the city fartsacked.  That, in and of itself, is a good thing!

     

    EiEi

     

     

  • Rootin and Tootin

    Four men, gloom, a flag and a shovel. Notable: Toots wasn’t late, and Chewy arrived with shoes on, although not tied. Baby steps.

    This was Toots inaugural Q. Hats off, almost a smoke fest. Started off with some mumble chatter about something. Then Toots shut it down promptly to begin the beatdown.

    It started innocently enough with 2 laps around the Mandeville Trailhead Swap Meet Pavillion (note: capital letters do not necessarily indicate official name of structure); each lap approximately 400 yards as posited by Nacho. Then:

    SSH x 20something IC

    Hamstring string stretches

    Quad stretches

    SPS Suicides x 10, consisting of:

    4 suicides of progressively increasing distance from 10 yards to 50 yards

    10 LBC (Sit-ups)

    10 Merkins (Push-ups)

    10 Jump Squats (Squats)

    Note: Parenthetical capital letters indicate SPS.  I guess this should have actually been called LMJ Suicides, but whatever.

    Did I mention that this was x 10??

    COT

    Namorama

    Prayer

     

    Nice job Toots  I will have my revenge next Q.

     

    EiEi

     

     

  • Cutting the cord – F3 Northshore is flying solo!

    It started early for the Southshore guys at 5:40am when we met on Causeway to fill up the clown car. Surprisingly all three of us were actually early which was odd since two of the guys (no names mentioned) are known for occasionally rolling in hot at the last minute. We headed northbound in route for the Mandeville Lakefront, which YHC had heard good things about and was looking forward to checking out. Minutes before pulling up, Hawg, RY, and YHC finalized our plan for the joint-Q workout which would included some Q-schooling and suggestions on how to lead. Also, this was the last of 6 Saturday workouts that were Q’d by members of F3 NOLA so this would concluded the launch assist from the guys on the Southshore. After the disclaimer, F3 Northshore was introduced to “Sudden Change” which typically includes 10 burpees whenever the QIC feels the urge to hear groans from the crew. After cranking out the burpees, we were off in a mosey for the Warmup COP:

    SSH x20IC
    IPW x20IC
    Low Slow Squat x20IC
    Peter Parker x20IC
    Monkey Humpers X20IC
    Topped it off with a Sudden Change – 10 Burpees

    Mosey down the Lakefront and circle up for some Dirty McDeuce lead by Relectant Yankee:

    Round 1: Merkins, Parker Peters, Squats, Plank Jacks (all x12 IC)
    Run to bridge and back
    Round 2: Iron Cross, Staggered Merkins Left, Mat Jumps, Staggered Merkins Right (all x12 IC)
    Run to bridge and back
    Round 3: Dying Cockroach, Wide Merkins, Squat Jumps, ???
    Run to bridge and back

    T-claps to RY for explaining the cadence count in detail. Sweat was really flowing at this point. T-claps to Hawg and Chewy for setting the bar. After a countdown and some mumble chatter about guys purposely botching and delaying the count, we lined up for a few rounds of Tyson??? led by Hawg. This consisted of running to the designated tree to complete 10 reps of selected exercise, running to second point for 10 more reps, running back to first point to finish off with 10 more reps, then running back to starting line to plank and wait for the PAX. Hawg had different members of the PAX select the exercises.

    Round 1: Chewy – Burpees (go hard or go home) 30 total
    Round 2: EIEI – Russian Twists (IC count OYO) 30 total
    Round 3: Nacho – Handstand Kicks 30 total
    Round 4: Green Mile – Iron Cross 30 total

    Quick countdown to catch our breath and mosey back toward the flag. Detour for a round of Sudden Change – 10 Burpees. This were extra fun given the fact that stickers were everywhere in the grass. #lagniappe

    Mosey to the flag with a minute to go so we knocked out a round of LBC x15IC compliments of Green Mile. Time was up.

    COT included naming FNG-Danielson who posted after being EH’d by the PAX last week at the Lakefront. T-claps to the guys for the good recruiting….F3 Northshore has the potential to really grow and make a bunch men healthier and stronger. Good luck on launching the third weekly workout. T-claps to Chewy for closing out with the prayer.

    It was a good way to start the day.

    Tool

  • Do As I Say, Not As I Q

    YHC traveled north today for a Q-school in God’s Country. Beautiful clear day on the Lakefront. I could see the homeland across Lake Pontchartrain. Chewy showed up slightly late with the broken flag but no Schwanks. Upon his arrival we got started, 6 strong. A couple of things you always want to do when you Q is to start on time and start with a disclaimer. I did neither today.

    The Thang

    10 Burpees to get the blood flowing. Then it was a short mosey to the warm-up COP

    Warm-up COP: YHC gave a short spiel about the importance of the 3 part command as a means of communicating to the pax and keeping everyone together. I introduced an exercise and did 5-10 reps, then asked one of the Northshore Pax to lead that same exercise. The counts below merely reflect an estimate and should not be taken as accurate.

    SSH IC: YHC – 10 reps, Nacho – 10 reps
    Imperial Walkers IC: YHC x 10, Chewy x 20
    Merkins IC: YHC x 5, Tankini x 10
    Peter Parkers IC: YHC x 10, Parker Peters IC: EIEI x 11
    Squats IC: YHC x 10, Crab Legs x 10

    From there we moseyed to an open area for some Tabata. Here I preached the importance of designing the workout so that the young, fast guys get pushed hard without leaving us old, slow guys behind. The design should be such that everyone is smoked and no one is left behind. Tabata is a good way of doing that. 8 sets of exercises. Each set is 20 seconds as hard as you can possibly go, followed by 10 seconds of rest. The result is 4 minutes of the most effective workout you can create (that’s a scientific fact). You can use any exercises you want. Today we cycled twice through burpees, full sit-ups, merkins, and squats.

    Next we took a short recovery mosey and lined up by the sea wall. Again we passed the Q from one man to the next. Again, the reps are estimates.

    Right Leg Step UP: Chewy x 15
    Left Leg Step Up: EIEI x 15
    Dips: Tankini x 10
    Derkins: Nacho x 8
    RLS: Crab Legs x 8
    LLS: Nacho x 15
    Irkin: Tankini x 10

    Recovery walk during 10 second count down to the nearest Live Oak. We partnered up. One partner did Peek-a-boo pull ups on the tree as the other did 10 burpees, then we flap jacked. Repeato with 7 burpees, then 5 burpees, and ending with 3 burpees. Here I stressed the importance of adding some kind of pulling exercise into the workout. Sometimes you have to get creative – but not too creative, right Mr. Awesome?

    Mosey back flagward as we are getting short on time. We circled up as YHC introduced the infamous Jack Webb. Chewy wanted the air press to merkin ration to be 2:1. YHC obliged and will be doing it that way from now on. So a Northshore Jack Webb is one merkin followed by 2 air presses, 2 merkins followed by 4 air presses, etc. etc. Nacho was not a believer in the air presses. He became a believer when we got to 5 merkins and 10 air presses. We worked our way all the way up to 10 and 20.

    At this point Chewy had some exercises he wanted to introduced. He lead us in the inchworm for roughly 25 yards. We finished with a 60 yard sprint and an 80 yard sprint to get us back to the flag.

    At the COT we discussed how the Northshore workouts were going. A couple of things you want to do as a Q is to end the workout with a count off and name-o-rama. I got into the discussion and forgot both of these things. At least I closed us with a prayer.

    Naked Man Moleskin

    Good work by the Pax today. Leading an exercise is usually a little ragged when you do it for the first time, but once you’ve done it a few times you get it cleaned up quickly. T-claps to all the guys that came out today to push themselves. You guys have a good start. It’s going to grow.

  • Steppin’ up at the trailhead

    6, count em, 6 men met early 5:15 am at the mandeville trailhead for the second weekday workout on the northshore. Although it would have been more, but lucky #7, Nacho, was at home playing mr. Mom.

    Warm up: 1 lap around AO to point out the stations
    Followed by:
    SSH x 20
    IW x 20
    Scorpion kicks x 10
    single knee to chest(SKTC) x 20

    Circuit training:
    Up/dn stairs w/ 1 burpee at the top each time x 5
    Run to the stage: x 10 merkins (good form)
    Run to the pavilion: alternating lunges x 20
    Run to the fire station: squats x 30
    Rinse and repeat 3 x

    COM:
    Double knee to chest/jack knife x 10, flutter kicks x 20, Freddie Mercury x 20, Russian twist x 10
    Mayweathers x 20

    Tclaps to Mike(yogi)fng for finally making it out after 4 consecutive weeks by getting EH’d by Nacho and YHC.
    Tclaps to Shwanks and crab legs for getting out of the fartsack to get fit, keep it up guys!
    Nacho will be doing his first Q next Tuesday, expect to run a little.
    EiEi and toots will Q the following Tuesdays.
    Nice job guys

  • A Scenic Beatdown

    Six men showed up to grow, improve and get stronger. DISCLAIMER and let’s mosey. During the first COP three more men came running up to join us.
    COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir.)
    -J-Lo’s x 20 IC
    A short mosey to find some open space to run my favorites, 11s. Run across the field do 10 burpees, run back and do 1 LBC. Run back across the field and do 9 burpees, return and do 2 LBCs…keep going until the numbers reverse.
    Let’s mosey over to the gazebo and use them benches.
    -Right leg step-ups x 20 IC
    -Dips x 15 IC
    -Left leg step-ups x 20 IC
    -Derkins x 10 IC
    Let’s mosey close to the shovel flag and pair up for some Dora (one partner does pushups, the other runs to the fire hydrant and back. The other partner takes over the count of push ups and do 100 as a team. Next is 200 LBCs; then 300 squats.) We stopped short on the squats due to time. I handed of to Chewy for some Mary. He introduced us to the famous, or infamous, Y’s, T’s, I’s and a shoulder drop thing from the plank position. Thanks Chewy for enlightening us with the Physical Therapy skills to strengthen and support our backs.

    Times up, countoff, namerama, announcements, shoutouts and a prayer. Let’s mosey over to the Beach House for some coffee and F2.

  • Turtleheadin at the trailhead

    3 men met in the gloom for the launch of the northshore’s first weekday workout.

    Warm up:
    SSH x 20
    IW x 20
    Merkins x 10

    Catch me if you can trailhead to underpass with 5 merkins each time
    Through the tunnel of darkness

    Underpass (70 yd sprint) by Nacho’s estimation
    Jacob’s ladder up to 7 Burpees

    Fartlek back to the trailhead,
    Via a few wrong turns for an added 1/2 mile by EiEi’s estimation.

    Jailbreak (all out sprint)back to shovel flag last 1/4 mile by QIC estimation.

    Circle of Mary:
    SKTC x 10
    DKTC/jackknife x 10
    Freddie mercuries x 20
    Lower trunk rotation/LTR x 15
    Mayweathers x 10 alternating
    Scorpions/cobra Kai’s x 10
    Y,T,W,I progression x 12 each

  • White after Labor Day?!

    A gloomy misty Saturday morning on the Northshore. Jingle Vader and I showed up early to scope out the AO again. Mandeville is probably the most beautiful AO with its great views of the lake and the cool breezes that come with it. It might suck in January but in April it is awesome.

    As we hang out at the flag– the guys keep showing up. This is clearly going to be a strong F3 base of operations. I gave them a quick lesson about what F3 is and then the disclaimer – and then we were off! When we left the flag – we left with 16 guys in tow. Tclaps to Splash and Griswold for making the journey without letting me know. That was a fun surprise.

    A ¼ mile mosey and then we did our first circle of pain.

    SSH x 25, imperial walkers x 25, merkins x 25, peter parkers x 25 mountain climbers and LBCs x 25

    Then we mosey’d a ¼ mile for our second circle of pain.

    Here instead of a circle we lined up and did BLIMPS.

    Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30

    We did this one by running 30 yards and doing the first letter B. Then running back 30 yds for the lunges. Until we finished. Everyone did a good job pushing themselves with this exercise.

    Then we mosey’d again about ¼ mi. At this circle we lined up for some animals on parade.
    One length was about 35 yrds.

    We did (in the wrong order here): Bear Crawl, Crab Crawl, Pub Crawl – just kidding, Boo boo bear crawl (1 leg), then boo boo bear crawl – the other leg, grapevine x 2, duck walk, frog jump , partnered wheel barrow in each direction

    After that we started to mosey back to the flag. We circled up for a quick tutorial on the evil twins from the warm up.

    We did seal jacks, hillbillies, cross fit merks, parker peters and leg lifts x 10 not in cadence

    We also finished this with Superman to Boat.

    At this point I handed the Q off to Chewy. Chewy destroyed us with his 6MOM.

    Here he did right arm , left leg lift extensions, then switch left arm , right leg – we did that 25 each time.

    Then we did the Y , T, and W progression. X 25

    Then we closed with some Flutter and the Real Freddie Mercury x 25. Brutal. Luckily we ran out of time.

    At this point 7:27 we had the long hustle back to the FLAG. When I arrived at the FLAG I saw a FNG that I wasn’t 100% I saw out there pushing themselves for the workout. I ended up naming this FNG – who has yet to workout with us! Big error on my part. We made Green Mile come back to workout with us to get his nickname. So – Strings you owe us a workout. Toots make sure he is there next week.

    Feel free to give him a new nickname like workout poacher – or just poacher or something along those lines.
    It took us more than 20 minutes to name all of these FNGs. I promise the Circle will move faster after everyone has a name. A workout typically doesn’t have more than one or two FNGs. F3 Northshore is just making it rain FNGs right now.

    Tclaps to all of our EHers this week. Good job! EH = Emotional Headlock. That is what we call it when we get a guy to come out and workout with us in the GLOOM.
    Tclaps to Chewy for taking the bull by the horns and starting a weekday workout at the Trailhead on Tuesday 515AM. #growth

    Tclaps to Wayne aka Labor Day for having one of my favorite all time lines from a movie. Dukes of Hazzard – He says to Boss Hog – Don’t you know you can’t wear white after labor day? Love it!

    Tclaps to Prep H and Poop Chute for being good sports about their edgy F3 names.
    Next Saturday Amnesty and Tool will be your Qs.

    Thanks for letting me part of the first two Northshore workouts!

    Please make every effort to come to the Southshore and workout with us on Saturday May 7th in New Orleans with the founders of F3 from Charlotte NC.

    Check the website for good stuff at F3nation.com

    Start following us on Twitter for updates. @F3northshore

    See you in the Gloom

    RY

  • Cold Open

    After a wrong turn by Your Humble Backseat Driver, our clown car successfully made it to the new Northshore AO 20 minutes before launch.  After a quick reconnaissance mission to see if we could get on to the field at Our Lady of the Lake (we can’t), 3 men from the South planted a very manly shovel into the cold Northshore soil for the first time.  We were quickly joined by our fellow brother Hotty Toddy and five men from God’s Country.  This AO sits right on the banks of Lake Pontchartrain and has to be one of the more scenic AOs in F3 Nation.  It’s also cold.  YHC quickly learned some additions to the standard disclaimer were necessary:  “I am not a certified lifeguard,” “I am not a professional traffic cop,” “Be wary of hypothermia”, etc…

    The Thang

    Took a short mosey and circled up a short distance from the flag, in case there were any late arrivers.  Did I mention how cold it is over here.

    Warm-up COP:  All IC –  SSH x 20; Imperial Walkers x 20; Windmills aka Don Quixotes aka Hammy Poppers x 10; Merkins x 15; Squats x 20; Peter Parkers x 20; Sumo Squats x 20; Parker Peters x 25

    EIEI asked if he should sing the song during Imperial Walkers, so I propose that all IWs on the Northshore are done while humming the The Imperial March.

    Short mosey to the lake ledge for some “Red Hot Chilli Pepper” famously named at the NOLA launch when Chong-Li led us under the bridge for a Chong-Li Special – read it here.  Seemed appropriate on the day Giving it Away.  YHC modified it like this: All IC – RLS x 16; Decline Merks x 8; LLS x 16; Incline Merks x 8; RLS x 12; Decline Merks x 6; LLS x 12; Incline Merks x 6; RLS x 9 (oops); Decline Merks x 4; LLS x 8; Incline Merks x 4; LLS x 4, Decline Merks x 2; RLS x 4; Incline Merks x 2

    Chong-Li didn’t fail.  This warmed-up the pax and the oaks were soon draped with long sleeve outer layers.  Let’s explore what is over the bridge.

    Found nice open space about 70 yards wide.  Nice spot to do battle with Tyson – Sprint 40 yards to the sidewalk, 10 reps, sprint 30 more yards to Lakeshore Drive, 10 reps, sprint back to the sidewalk, 10 reps, sprint back to the start.

    • Round 1: Squats
    • Round 2: Diamond Merkins
    • Round 3: Alternating Lunges (Left+Right = 1) 
    • Round 4: Wide Merkins
    • Round 5: Toe Raises

    Slow mosey back flagward.  Stopped half way for some Mary all IC: LBC x 20; Flutter Kicks x 20; Hello Dollys x 20; Putins x 20; Rosalitas x 20; Penguins x 20

    Mosey back to the flag for the COT

    Naked Man Moleskin

    •  Good showing by the Northshore Pax today.  T-claps to Toots for Larry Birding Round One against Tyson
    • The AO is nice and has potential.  Trees can be used for pull-ups.  We didn’t make it down to the playground or the baseball field.  That needs to be explored.
    • How many people does Amnesty know on the Northshore?  He had to have stopped and talked to at least 4 people during the workout.
    • Future FNG Chris showed up for the COT.  Seems he hasn’t made the change for daylight savings.  No name for Chris yet – you can’t just show up and get a name like Toots.  That has to be earned.
    • In true Northshore style we had mimosas and a variety of dishes involving quinoa at coffeteria.  I am proposing that coffeteria on the Northshore be called Bro Brunch.

    Thanks to the guys who came out this morning to make the Northshore stronger.  Great work.  I am looking forward to seeing this thing grow.