Tag: Lakefront

The Thang:  The Gazebo proved too small for our growing numbers, so we circled up near the sea wall for a set of 40s: 30x Merkins/10x Freak Nasties, 20x Merks/20x Freaks, 10 Merks/30 Freaks.

Mosey east for some more sea walk action: Bulgarian Split Squats and Step Ups, 15x IC, alternating legs.

Circle up for Captain Thor (1x Sit Up to 4x Russian Twists), multiplying until around 7 sit-ups and 28 Russian Twists.

Onward to the playground, where we partnered up: 1 runs the perimeter, the other does Mountain Climbers.  Switch.  Then onto LBC’s, and finished with Imperial Walkers.

Into teams of three for a Triple Check: #1 holds Al Gore, #2 holds plank, #3 sprints to the fire hydrant and back, taking over for the Al Gore.  Rotate until each PAX has sprinted 3x.

Indian Run back to the flag for Hands of Time, where Big Fish modified the count and pushed us beyond 60.  A round of Jane Fonda’s and quick pulses, each leg 20x IC.

Countdown and a welcome to FNG Hacksaw, who got lucky that Ei had to take a phone call during his naming. (By the way, Ei, the ladies were disappointed you didn’t make it to coffee.)

T-claps to Prep H, who made it back after a lengthy hiatus, good to have you back.

Announcements: Go Ruck training is heating up, and Turbo and Big Fish will lead a group Sunday (tomorrow) at 2pm at the Mandeville Trailhead.  Bring your rucks, we’ll go for approximately 2 hours.

Be sure to also make it out to the Covington Trailhead Wednesday for Grundy’s virgin Q, and Butt Splice will close out the week leading us on Saturday.  Thanks for letting me lead guys, it was a great start to the weekend.

0

8 Pax posted including one FNG for a workout at the freshly saturated Lakefront.

Because we forgot to pick a Q last time, and because YHC is too unorganized to formulate a proper Q schedule, we decided to go round robin style. Which turned out to be not too bad, mostly because someone was loitering outside of RIPS and Turbo tax was unable to kill us with his 13 minutes of anaerobic torture!

Warm-up (Chewy):
-plank walk 20 yds, lunge walk 20 yds, crabwalk 20 yds
-Circle-up: SSH x 20 IC, Merkins x 10 IC, Mt climbers x 20 IC, Side planks x 30″ B,
Peter Parkers and Parker Peters x 10 IC, Burpees x 10 OYO

Next up (EiEi): Mosey to wall: Box Jumps, Irkins, and Freak Nasties x 10
Mosey back to lawn for Jack Webb 1:10 ratio (ridiculoso) to a 5 count

Next up (Turbo): as mentioned before Rips was unavaible so he found another way to leave the pax hobbling with 6 minutes of sprints, tree huggers and squats

Up Next (Steve): Mosey back to seawall Derkins on wall with sprint to street and back with progressing reps up to 10
Mosey down to Eastern playground, for 2 rounds of catch me if you can with P1 doing burpees and then Super Star Jumps and then hustling to leap frog over P2 as he loops around.

Last but not least (Big Fish): with arm clappers, arm circles, street fighting core punch things, and PTGs (pray to God’s) all led with a cadence call that sounded straight out of full metal jacket.

the green mile back to the shovel flag: Sprint to each fire hydrant x 10 squat thrusts

COT, welcome FNG Sam (Paison) to the Pax, who YHC EH’d at the baby pool this summer.
He recently moved here from the Blue grass state, to plant a church, awesome stuff.

Prayer of thankfulness for our health.

Coffeteria at the beach house. Well done guys!

Cheers,
Chewy

0

9 pax 44% happened to have the hospital name of “Chris” showed up at the lakefront on Saturday and were treated to the northshore’s first running of the green mile. Brought to you by none other than the green mile himself…
Run/sprint to 1st 3 fire hydrant and perform 20 mt climbers in cadence in cadence and run back stopping at every bench for 20 derkins OYO x 20 rinse and repeat x 3 sets.
Indian run from shovel flag to gazebo…
Ark loader from sea wall to waking path (25-30 yds): bear crawls, crab walk, boo boo bears, burpee broad jumps, inch worm, an stop motion lunges… YHC ran out of animals to Load onto the arc

Sudden change, thanks Reluctant Yankee!

Mosey to sea wall: jumping lunges alternated with dips x 8 reps IC
Descending down to 1 rep

All horses to the barn to shovel flag

tclaps to green mile for his v-Q
Tclaps to FNGs plunger and tsssssss for making it out on the first Saturday

0

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

0

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.

0

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.

0