F3 New Orleans

Category: Northshore

  • Two is the loneliest number……

    A whopping two PAX posted to the still emerging Abita Springs AO.  Though turnout has been mixed, this is a really great AO with tons of equipment an miscellany to use as props.  There’s even a hill….well kind of slight grade running down towards the river, but for Louisiana, we’ll count it.

    Warmup

    • 3 laps around playground loop (~0.6 mile)
    • Imperial Walkers x 20 IC
    • Slow Squats x 15 IC

    Main Event

    • Lunge walk –> Sprints to Gazebo / Skip for Height back (x2)
    • Lunge walk –> Sprints to Gazebo / “Bounding” back (x1)
    • Incline Merkins x 15 IC
    • Freak Nasties x 15 IC
    • Bench Step-ups x 15 IC
    • Repeat sequence counting down by x5
    • Shuttle Runs

  • It’s All Fun and Games before the Big Event

    Seven PAX met in the soggy yet sunny gloom this morning under the Gipper’s watchful gaze to make themselves better.  With an eye towards this weekend’s Grow Ruck 03 festivities, the PAX focused on agility and explosiveness, keeping it relatively light overall.

    The Warmup:

    SSHs, squats, good mornings, lateral lunges, front to back lunges, Merkins, and torso twists, all IC 10x for the lateral lunges and torso twists and 20x for the rest.

    Mosey to the Justice Center for some more dynamic warmup exercises:

    Working down the lane, the PAX got in some toe walk forward arm circles, reverse toe walk with reverse arm circles, skips, backpedals, cariocas, lateral bounces, lunge and reaches, dynamic quad stretches, and dynamic hamstring stretches.  Then the PAX executed increasing intensity runs down the lane starting at 65% and progressing to 75%, 85%, 95%, and finally 100%.  10 count and then…

    The Thang:

    Working with four cones set roughly 10 yards apart down the lane, the PAX executed a lateral shuffle shuttle (shuffle from the first to the second cone, return to the first, shuffle to the third cone, return to the first, then shuffle to the fourth cone, return to the first).  Next up was a sprint/backpedal using the same sequence.  Rinse and repeat for two complete sets.

    Short recovery walk and after a brief set up the PAX played a passing game that YHC remembers from his soccer days.  Five cones demarcate a rough circle.  The PAX counts off, begins moving within the circle, and then using a lacrosse ball #1 bounce passes to #2, #2 to #3, etc.  Every missed pass results in an exercise for the whole PAX.  Then we count off again and start and of course the order of passes will change as a result of the count.  Once we mastered the first level, we added a level of difficulty.  First, you have to exit the circle after passing by running around a cone before you can receive your next pass, using a different cone each time.  Second, you have to add a SSH every time you exit the circle around a cone.  Finally, you have to execute a clap Merkin every time you exit the circle around a cone.  The possibilities are endless, but our efforts ended with clap Merkins this morning.  As for the exercises performed within the game, we hit vertical jumps, seal jacks, SSHs, clap Merkins, star jumps, split jumps, plank jacks, forward and reverse hops, and lateral hops.  Fun stuff.

    4 position planks to close things out:  back plank, T stand planks each side, and regular front plank…45 seconds each.

    Mosey back to the Gipper for countorama, nameorama, announcements and Einstein prayed us out.  Shooter has the Q next Wednesday.

    Moleskin

    Welcome Captain Sparkles to the Gipper.  Glad to have you.

    Convergence this Saturday, June 10th, 0800-0900 Audubon Park.  You do not want to miss this beatdown which will be lead by OBT and DREDD, F3’s Founding Fathers.  We will be joining F3 NOLA and F3 Houston.

     

  • Where there’s a will, there’s a “Relevé Pli-ay”

    Hey gentlemen. So I’m sitting here at the airport and my flight is delayed, so I thought I’d go ahead and put up the backblast. This will be slightly abbreviated though.

    So 9 men showed up this morning and I’ll get right into it. A disclaimer was given before we started because it was needed for what was coming.

    Warm up:

    Run in place,SSH, butt kicks, seal jacks, and high knees. All of them were 15 IC and there no breaks in between. 10 push-ups and 10 squats.

    The Thang:

    Started off with some yoga and did some Crescent Chair. We then did some crawly plyometric merkins. We then did a ballet move that looks silly, but one didn’t make fun of it after a little bit. The move is called Relevè plié and turbo put it best, “I wanted to start making fun of these moves, but then my legs started burning”.

    We moseyed to the justice center for the main workout. (Well there also was a spur of the moment bear crawl merkin challenge that got us to our final destination). We then partnered up and did a heartbreak 1,2,3,4. As a team you had to do 25 burpees, 50 box jumps, 100 merkins, and 200 LBC’s. When one partner was exercising the other would have to run up and down the justice center staircase and replace his partner where he left off on his exercise count. Heartbreak is what the PAX experienced. I’m just glad we didn’t need to call an ambulance, but if we did Einstein pointed out that there was one nearby.

    We walked to the parking garage for our last stretch. We did sneaky lunges (heals can’t touch the ground) halfway up the ramp and sprinted the rest. We then did some gate bridge lifts. We went to to the other ramp and did some reverse Groucho walks (or duck walks) halfway and sprint to finish.

    We moseyed back to the flag to wrap up. Counterama and Name-o-rama and closing prayer.

    Shoutout to Crawfish for joining our group this week! With a name like Crawfish I’d argue you really belong with us here full time.

    And also welcome to our newest member Dr. J!!

    Thanks for letting me lead guys. If the disclaimer didn’t give it away, it’s obvious I’m not a trainer. I hope you guys have a great day (and no, my flight isn’t here yet… the wait continues). I guess this wasn’t quite as abbreviated as I thought it’d be. Oh well.

  • Northshore GrowRuck 03 Training-Final Edition

    The Northshore PAX rolled out at 1830 Friday night for the final edition of GrowRuck 03 training.  5 hours and over 13 miles later, the PAX returned to the starting point on the Mandeville Lakefront for some cold ones.  Lots of good miles on our feet and lots of great F2.  Along the way Steve tried to EH two armadillos, Chewy apparently is scared of his own shadow and will try to relieve himself on fire plugs if not reined in, Grudy spreadsheeted the entire coupon exchange protocol with his beautiful mind, and Shooter was a steady presence as always.  Needless to say, we all missed Butt Splice but guess who was ready and waiting at 0545 this morning on the Lakefront for Part II of the Final Edition? Ei and his sarcastic sense of humor were there too for Part II and declined multiple requests to shadow the PAX for the Main Event next weekend to keep us entertained while suffering.

    100 burpees, 1 mile, 50 burpees, and another mile later it was time for Part III, the regular Saturday morning beatdown.

    Suffice it to say that YHC is too tired at the moment to recount accurately Part III’s exercises but can report that it was Round Robin Q’d which was very appropriate considering.  We really didn’t cut ourselves much slack, and it is safe to say that we will all sleep well tonight and are ready for next weekend.

  • HIIT week 1 of 6

    5 pax met at Mandeville City Hall at 5:15 am for the normal jaunt to sunset point.

    YHC was inspired by a recent study published by a friend at UAB, and decided to switch things up a bit.
    The same route was ran, but it was broken up into 5, 1/4 mile sprints with a slow mosey in between sets.
    YHC then challenged the pax to 6 consecutive Thursdays of interval training.

    Pretty cool stuff here, basically 1 x per week of HIIT = 5 x per week of Moderate intensity exercise
    http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0138853

  • 2 Mile Pace Without Turbo!

    Three men ran the 2 mile run this morning. It seemed a bit easier even with the 90 percent humidity. Then it dawned on me, we did not have our 6 minute miler setting the pace for us today! So yes Turbo, we did miss you Mr. Pain Master!😀 I am sure all our north shore guys know what I am talking about..

    WARMUPS- Side Straddle Hops, Windmills, Squats, Mummy Kicks, Hand to Toe, Elbow to Knee.

     

    THE THANG– cranked it up with the Franko Meter– 4 laps with cones, to first cone  bear crawl followed by a burpee,  crab crawl to 2nd cone, 2 burpees, bear crawl to 3rd cone, 3 burpees, crab crawl to home base 4 burpees! Repeat 3 times fellas!

    6 Pack Time– we made a circle and pushed hard in cadence Putins, Peter Parkers,  Parker Peters and Flutter Kicks. Repeated the 4 exercise routine 2 times.

    Cardio– 100/200/300– 2 man teams blast out Merkins, Squats and Mountain Climbers with 40 yard runs in the mix.

    Playground Time– Grundys favorite Bunny Hops, followed by Pull Ups, and a run through the 2 jungle gyms. 3 laps!

    Indian run to RIPS for 4 minutes of stair climbing.

    WOW– times up already?!   Yes indeed

     

    Prayer close out by Grundy… On our way for some hard earned coffee..YES! Man I sweated today! Didn’t you??

     

     

     

     

     

     

  • north shore beatdown 5-20-17

    man what a day!

    an 11 mile ruck last night… then right back at it in the gloom for some physical and mental self inflicted pain!!!

    pax of 12!!! man f3 north shore is certanly showing growth!! two fngs this morning!! hate hate these young bucks were not even old enough to go buy grandpa a pack of smokes!!

    610- 2 mile warm up.. no worries turbo we maintained a gazelle’s pace.

    into an extended warn up pearl.. 50 ssh. in cadence, toe touches, wind mills, little arm circles both directions, some other shoulder/arm workout where we extend our arms and flip our hands over.. did plenty of those. 50 steel jacks to a mosey

    then we circled up for some super slow squats. some balance on one foot exercises both sides.. thanks chewy!! then a side plank while the pax did merkins around the pearl.. for a few rounds.. shoulder taps into a merkin.. ONE… then same thing decline on the wall.

    straight into a lunge walk across the green.. come back hopin!! then back in a bear crawl,, come back hoping again!! back on the wall we side planked as the pax did a few rounds of merkins. then again lunge walks and hops and bear crawls and hops. some step ups

    ei did us a favor burning out our hips.. with multiple leg lift exercises… thanks ei now the pax can’t walk straight…

    mosey back to the flag as the pax is drenched in their own perspiration..  for chewys 7 minutes of yoga and 6 minutes of marry!!! cool man.

  • Northshore GrowRuck Training #10

    Five PAX rolled out from the Mandeville Trailhead at 1900 Friday night and met up with a dedicated sixth shortly thereafter.  We made our way along the Lakefront, back to the Trace and then to and from Pelican Park, exchanging two coupons every fifteen minutes or so and making periodic stops for some exercises which migrated to the stretching variety after a few hours under ruck.  11 or so quality training miles, lots of F2, some cold ones at 2300, and then a short ruck back to the starting point.  T-claps to all those PAX who conquered a short night of sleep and the fartsack in order to post Saturday morning.

  • The Return of Chopper

    The gloom began at the Mandeville trailhead with 5 PAX members anxious to embark on the morning beat down.. A welcomed sight of the “Chopper” returning to the PAX would soon be remembered as he closed us out with his ruthless “Core Closure!”

    warmarama

    30IC arm rotations forward

    30IC arm rotations reverse

    15IC hand grips

    20IC SS Hops

    20IC Mummy kicks

    20IC Imperial Walkers

    Warmup lap around the trailhead to begin

    the thang

    The PAX did an amplified version of Dora 1,2,3,4,& 5. (50 plank up/downs, 100 shoulder taps while in plank, 150 merkins, 200 squats, 250 leg lunges)The PAX partnered up for the reps to be shared, so as one member proceeded in the series of work  the other ran to the stairs to complete  30 Rocky Balboas (increasing by 10 on each return to the stairwell) In the end the PAX completed somewhere in the neighborhood of 350-500 depending on who was counting. Chewy and I quickly realized the other PAX members were over achievers on the Rocky Balboas especially when DJ “Chopper” provided us with the song “Eye of the Tiger” from Rocky 1,2,3,4, or 5 not exactly sure but I believe Steve can correct me on that one. Once complete the PAX took to their 6s to begin an array of core exercises for the 7min remaining.

    30IC Flutters

    30IC Hello Dolly

    20 count each side Nolan Ryan’s

    30 IC Putins

  • It’s 6am on a Saturday, the regular crowd shuffles in…

    First off, t-claps to the gents who made it out Friday night for the 4-hour ruck and turned it all around to make the 6:10 warm-up run… and still outpaced YHC.  It is both annoying and inspiring, and YHC has vowed to make it to next Friday’s 4-hour ruck just to be part of the club.

    Warm-Up: SSH, Windmills, Cossack Squats, Toe Touches, Imperial Walkers, and Butt Kicks, all 20x IC.

    The Thang:

    To the sea wall for a set of 11’s: Freak Nasties on the sea wall, burpees at the curb.  YHC learned the hard way that there’s a reason no one incorporates burpees into a set of 11’s.

    Mosey to the playground for some Captain Thor (1 sit-up : 4 Russian Twists), where Grundy quoted Emerson, saying, “Man’s life is a progress, not a station.”  Or something along those lines.  The PAX took it to heart and progressed 1 up from our personal best, reaching a set of 8.  And I’m still feeling it.

    Next up, hands outstretched, palms up, then down.  50x.  No, that didn’t do anything… 100x.  Still nothing… 200x does the trick!

    Mosey to the perimeter for four stations: merkins, LBC’s, Mountain Climbers, and Squats.  Two teams of 4, with one teammate at each station.  The teammate doing the merkins does 15, sprints to relieve his teammate at the next station, sending that PAX to the next, and so on.  Rotating each PAX through all four stations twice.

    And finally, not much of a surprise, but a trip to Rips was in the cards this morning.  The usual Rocky Balboas, up and over, lateral RB’s, up and over.  Rinse and repeat until time’s up.

    A sprint back to the shovel flag where Tank finally took home the gold (Grundy sat it out), and immediately on to the countdown, nameorama, welcoming of FNG Boomer, announcements and coffeteria.  Thanks guys for a great Saturday morning!