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