F3 New Orleans

Category: Northshore

  • This is going to suck, and other astronomical musings

    The 23.5 degree tilt of the Earth’s rotational axis with respect to its orbital plane is in part responsible for life as we know it.  It is also responsible for the fact that the gloom is getting gloomier these days for the F3 PAX gathering in the Northern Hemisphere (do we have any PAX in the Southern Hemisphere???).  This was a particularly clear morning, and in the relative darkness of Abita Springs, Louisiana, Nacho Libre employed his doctoral-level grasp of astronomy to suggest that just about every group of stars in the heavens is indeed Ursa Major.

    The THANG 

    Warmup

    • SSH x 20 IC
    • IW x 15 IC (Nacho inquired if IW’s actually do anything)
    • 5 counter-clockwise revolutions of Side Straddle Shuffles around the amphitheater
    • 5 clockwise revolutions of Side Straddle Shuffles around the amphitheater

    Main Event

    Starting at the bottom of the hill, run up to second light post (~50 yards).  Then 1 burpie.  Run back down to bottom of hill, turn around, run back up hill.  2 burpies.  Rinse and repeat all the way up to 10 burpies.  Total of 55 burpies. (Thank you Spartanburg Stonehenge PAX, although the hill in Upstate SC was waaaaay steeper.  HUB CITY!!!)

    Back to the amphitheater for 15 freak nasties IC.

    Back up the hill for:

    • 20 Jane Fonda’s IC each leg
    • 10 John Kerry’s each leg IC
    • 15 John Fonda’s each leg IC (knee to knee)
    • 10 John Fonda’s each leg IC (toe to knee)

    Back to the amphitheater for Bunny Hop Box Jumps x 10 OYO.

    Run back up hill to 2nd light post for CraZY IvaN (the exercise formerly knows as Sudden Change).  Cumulative total of 65 burpies.

    Back up to top of hill for Mary:

    • LBC x 25 IC
    • Frogman things x 15 IC
    • Vladimir-the-DNC-Email-Hacker-Putin’s x 15 IC
    • Heels to heaven  x 15 IC

    Countorama, Nameorama, Prayer.

     

    E

  • Crazy Ivan

    The Covington PAX gathered under the Gipper’s gaze this morning for a Cold War workout.  If you have seen or read The Hunt for Red October, you’ll know that Soviet submarine Captains frequently executed a maneuver called the Crazy Ivan to detect American subs following them.  The Captain would spin his submarine around suddenly, changing directions to gain advantage in an underwater game of chicken.

    So the theme of today’s beatdown was sudden change of direction and after a brief mosey and warmup consisting of SSH, IW, Merkins, Prisoner Squats, Ariplanes, Windmills, and Seal Jacks all 20x IC, the PAX headed to the Veterans Memorial for the first Crazy Ivan.

    Dividing into two teams, one teammate ran through the service flag semicircle while his teammate executed high knees in place, switching off each lap and in different directions.  The PAX hit AMRAP for 7.5 minutes, getting in 24 collective trips before the buzzer sounded.

    After a few quick 10 counts, the PAX worked their way to the top of the Justice Center Parking deck where they executed the next Crazy Ivan as a 4 man team.  One man ran down the ramp at 45 degree angles, planting his outside leg and changing direction every time he approached the wall, just like a running back changing direction.  Then he ran back up in the same fashion.  Meanwhile, one teammate hopped side to side over a line on the deck, another worked a dynamic front plank position horizontally over and back over a line, and the last lunged at varied angles. All PAX changed their angles continuously while working through these exercises.  AMRAP in 10 minutes rotating through each exercise with the PAX completing a collective 2 rounds together.

    Next up were lateral curb hops, first facing uphill and leading with the right foot, then facing downhill and leading with the left foot, then facing uphill leading with the left foot, and finally facing downhill and leading with the right foot.

    Short 10 count, then sprint down two sets of ramps for the final hard efforts of the morning.  Mosey back to the Gipper for the count-o-rama, name-o-rama, and prayer.

    Solid effort this morning.  PAX fitness improving…it’s noticable.  Thanks for letting me Q.  EiEi is up for next Wednesday at the Covington Trailhead.  Come join us and make yourself better.

  • Beatdown to honor Major Charles S. Kettles

    The PAX put in a stellar effort his morning at the Mandeville Lakefront in honor of Major Charles S. Kettles, our country’s latest recipient of the Congressional Medal of Honor.  If you are ever feeling sorry for yourself or just need some inspiration to get through a tough spot, visit the Congressional Medal of Honor website and read a citation or two.  They will adjust your attitude in no time, trust YHC.

    So the PAX set off on a mosey to the first COP where they planked up while YHC read Major Kettles’ citation.  An Army helicopter pilot in the Vietnam Conflict, Major Kettles returned to a hot landing zone three times to extract troops.  On the second trip, enemy fire damaged his helicopter, causing a fuel leak, but Major Kettles somehow managed to nurse his aircraft and the troops on it back to base as fuel streamed from the aircraft.  Then he volunteered for a third trip and with no gunship, artillery or tactical air support, picked up 8 troops that had been unintentionally left behind.  Enemy fire destroyed the windscreen and chin bubble, but Major Kettles somehow managed to fly himself, the 8 troops, and the helicopter safely back to base.  Our plank lasted the length of the citation, and it wasn’t short.

    The PAX then hit their feet for the warmup exercises, each one followed by a jog to the center of the COP followed by a backpedal to the starting position, like a collapsing and then expanding circle.  All exercises were IC:  SSH 25x; IW  25x; Squat Thrusts 15x; Merkins 15x; Airplanes 15x; Seal Jacks 25x; Plank Jacks 25x; Torso Twists 15x; Lateral Lunges 25x; and Windmills 15x (thanks Blackbird for bringing this old school exercise back to the PAX).  In addition to the jog/backpedal collapsing/expanding circle, the PAX through in some skips, side shuffles, carioca, ankle flips, and bear crawls.

    Mosey down the Lakefront to Rips’ Restaurant where the PAX hit a challenging AMRAP consisting of    10x Squat Jumps, up and over the stairs, and 10x plyometric Merkins.  7 minutes and 30 seconds of hard work, giving themselves a point each time they passed the fish at the top of the stairs.  Keep your score to yourself and try to better it next time we hit the Rips stairs.

    Mosey a short stint for a shoulder complex.  As many standing shoulder exercises as YHC could think of with the challenge of keeping your arms up.  Green Mile reported having flashbacks to his days in the USMC.

    Mosey again for Mary:  ABCD abs and then 1 minute planks all four positions.

    Count-o-rama, name-o-rama, and then prayers for Toots, his wife and family, all of the Louisiana flood victims, and all of the teachers to whom we entrust our little monsters.

    Thanks for letting me Q.

  • If a beatdown happens in a forest, but a backblast isn’t posted, did it really occur?

    Nortshore PAX have been grappling with this existential question recently…… Despite continued intense beatdowns with steady turnout, backblast posting has been lackadaisical. Putting a new foot forward….

    Warmup

    • Mosey south on Lafitte St to Monroe St, West to Rusty Pelican at Girod
    • SSH x 20 IC
    • IW x 20 IC
    • Pelican Nasties x 15 IC  (all on restaurant surveillance camera @ 5:15 AM)
    • Mosey back to Trailhead
    • Slow Squats x 15 IC
    • Merkins x 15 IC

    Main Event

    • Tower Power  – Alternating Groups……Group 1 – Stair run / 5 x Burpees at Top / Descend stairs,  Group 2 –  People’s Throne + Air Presses, Swap + Descend count from 5x, 4x, 3x, 2x, 1x
    • Zombie Walk x 3 lengths of park
    • Mosey to odd bus-stop shelter for Bench Step Ups x 15 IC (each side) + Freak Nasties x 15 IC,  Repeat each x 10 IC
    • Mosey to pavilion for countdown series of Box Jumps, Freak Nasties and Handrail Pull-ups each at 8x, 6x and 4x (all IC)
    • Circle up for LBC x 25 IC, Freddy Mercuries x 15 IC, John Fondas x 10 IC (external rotation, internal rotation) each side

    Circle, count-off, names. Discussion of upcoming fellowship and community events. Prayer.

  • 1000 somethings

    Getting up never gets any easier, but seeing the pain on the PAX face after the workout makes it worth climbing out of the fartsack.  In typical fashion, Chewy and Burgundy show up a few minutes late for the beat down, but at least they had shoes on.  I had a goal this AM to do 1000 combined reps of something and all were IC so there would be no slacking.  That is one rep every 2.7 seconds… Needless to say there wasnt going to be much time for mumble chatter or any moseying.

    The Thang

    First and Only COP all IC

    SSH x 25

    Windmills x 25

    Merkins x 25

    Bench Squats x 25

    Left leg Step Up x 25

    Right Leg Step Up x 25

    Irkin x 25

    Jane Fonda left leg x 25

    Jane Fonda right leg x 25

    Good Mornings x 25

    SSH x 25

    Merkins x 25

    Bench Squats x 25

    Had to stop and reset so Chewy could catch up.

    Freak Nasties x 25

    Left Leg Step Up x 25

    Right Leg Step Up x 25

    Calf raises x 25

    Air Presses x 25

    Freak Nasties x 25

    1/2 Freddie Mercury x 25

    1/2 Freddie Mercury x 25

    Arm Circles x 25

    LBC x 25

    Big Boy Sit Ups x 15

    Reverse Crunch x 10

    Bench Squats x 25

    Left Leg Step Up x 25

    Right Leg Step UP x 25

    Irkins x 25

    SSH x 25

    LBC x 25

     

    COT

    Prayed for Toots wife.  God is Good.  Hope the lack of running was made up with the 1000 reps.

  • Eleven is a two, single-digit number

    the THANG: stretchy stuff to warm up the old guys:

    jumping jacks 20xIC, imperial walkers 20xIC, windmills 20x1C, hillbillys 20x1C

    the MOSEY: run to the parking garage area, for five loops of:

    burpees 11xIC, run up the stairs, squats 11xIC, sprint across the parking lot, Tanya Hardings 11xIC (formerly known as ice skater hops…credit to EiEi / Nacho for the rename), down the stairs, merkins11xIC, run/lunge walk back to burpee heaven.

    Indian run back to Gipper statue

    the Mary:

    hello dollies 10xIC, rowing sit-ups 10xIC, high hello dollies 10xIC, retching Nacho (1), bicycles10xIC

    Count-o-rama, Name-o-rama, The PAX is praying for Toots, Toots’ wife & extended family. Blessing all around.

    P.S. Nacho – thanks for posting the flag

  • Carpe Diem

    Three veteran PAX made themselves better at the Covington Trailhead this morning while the young guys fartsacked.  Blackbird embarked on his Virgin Q with a thorough warmup much appreciated by the geriatric PAX.  You know it’s an old guy workout when the Q has trouble reading his Weinke because he forgot his reading glasses. But read it at arm’s length he did, and a respectable beatdown was had.

    Warmup consisted of SSH, old school Windmills, IW, Seal Jacks, mountain climbers, hillbillies, leg swings multiple directions, all 20x IC.

    Mosey to the Justice Center entrance.  Tripod Merkins 10x IC switching legs then jog down the stairs and sprint it out about 30-35 yards to the end of the entrance alley.  Lunge walk back making stops at each set of benches for Freak Nasties 15x IC, Irkins 10x IC, and Derkins 10x IC.  Climb the stairs backwards back to the entrance.  Rinse and repeat three more trips substituting Ballerina Squats for Tripod Merkins and Regular and then Lateral Step Ups for Freak Nasties, Irkins and Derkins on the last trip.

    Mosey around the Justice Center the long way back to the Trailhead for Mary.  Leg lifts 10x IC; Hello Dollys 15x IC; Freddy Mercuries 20x IC; then LBCs with a twist 20x IC.

    Count-o-rama; name-o-rama; and a prayer for Blackbird’s niece and her family after her husband’s untimely death.  Einstein reminded the PAX that today could be our last day so we always should act accordingly.  Words of wisdom we all should heed.  Carpe Diem.

     

  • CSAUP – Q50 Bleau Moon Night Run

    YHC was privy to a spectacular light show as I crossed the bridge.  It started raining on me about half way across the lake.  I arrived at Fontainebleau State Park to find about a hundred people huddled together under the registration pavilion eagerly awaiting word if the race was canceled.  The organizer, Ceasar Torres, remarked he had never cancelled a Q50 race in the 10 years he had been having them.  He decided to push the start time back 15 minutes and cancel the 10 mile race (which is just as well…in my stupidity I signed up for the 10 mile, but I am pretty sure God knows my capabilities and canceled if for me).  At 8:55 Ceasar told everyone they could run the 5 mile race if they wanted and he would refund the money to anyone that didn’t want to run.  I think a few people may have opted not to run, but the rest of us headed out into a light drizzle.

    The Thang

    5 mile loop through the trails of Fontainebleau State Park.  There were about 10 strides along the beach and the rest was in the woods.  Glo sticks and strategically placed volunteers light the way.  The trails were nice and wide enough to pass someone in most places.  Lots of mud holes due to the rain added to the enjoyment.  The trail crossed back on itself for about half a mile.  At that point I wondered if I made a mistake, since I couldn’t see anyone in front of me.  My goal was 45 minutes, and I came in just over that.

    Moleskin

    Here are the results.  I also found this video.  It is from a different year, but looks very similar to the weather we had.  The food was provided by The New Orleans Mission and they were taking donations.  They had fresh strawberries, blueberries, blackberries, and melons – Best fruit options I’ve ever had at a race.  They also had Jambalaya, Red Beans, and Liquid refreshment.  I don’t know if it is the 2nd best night race in the world, but it is certainly my favorite so far.

    -Hawg

     

  • Threeway?

    We met at Abita Trailhead and worked out for a while.  All 3 of us Q’d.  Nacho slept for one of the laps around the park.  it was awesome.

  • Did we post this morning? YHC cannot remember.

    Three veterans (and by veterans YHC means old-the average age was well into the 90s) F3ers crawled out of their fartsacks this morning, left their wives, 23 children, and 14 dogs at home to fend for themselves, and posted in the thunder and lightening at the Covington Trailhead.  Where were the 30 somethings?  Probably playing Pokeman GO in their fartsacks.  At least that’s what the PAX concluded.

    So the THANG got underway with a warmup consisting of exercises that the three PAX have been performing since basic training for the French and Indian War:  SSH, IW, torso twists, squats, airplanes, seal jacks, mountain climbers, plank jacks and some other exercises that YHC cannot remember because of his short term memory challenges.  All 20x IC.

    Mosey to the Justice Center for some sprints and burpees to box jumps.  Starting at the top of the steps, the PAX jogged down the steps, sprinted it out about 30 yards to the end of the entrance alley, and then on the way back to the steps hit 10 burpees to box jumps OYO.  Rinse and repeat for 5 trips total, mixing up the burpees to box jumps with lateral jumps each side.

    Mosey to the Veterans’ Memorial for the Northshore version of Ring of Fire around the Stars and Stripes.  Einstein and Blackbird marveled at the 50 stars.  They only remembered 48.  Why is Hawaii a state anyway?  At any rate, starting in a plank position, the PAX bear crawled to the right, hit 10 Merkins IC, bear crawled to the left, hit 10 Merkins IC, back to the right, right leg up then left leg up, to the left, right arm up then left arm up, then one final lateral bear crawl to 10 more Merkins IC.

    Mosey back to the Trailhead for Mary.  Bird dogs 10x each way IC; long flutters 20x IC; Hello Dollys 20x IC; side plank hip ups 10x IC; and Jane Fondas 20x IC.

    Count-o-rama, Name-o-rama (Respect, Respect, Respect), and prayer.  Blackbird’s Virgin Q is next Wednesday.  Come out and post with the old guys.