F3 New Orleans

Tag: Trailhead

  • Look at that Turkish Get Up

    “This is the kind of day that almost makes you feel good to be alive.” ~George Costanza

    5 pax met at the trail head on a glorious 50 degree morning,  for a little silver sneakers like circuit training followed by some man flow yoga.

    The thang:

    warm up lap a couple o’blocks

    Circuit 1:

    -Jump rope 2 x 50

    -Lateral Band walks

    -Fwd lunge with post @ overhead swings with indian clubs

    -Wall press ups

    -Turkish Get-ups with 15# DB

    Turkish Get- up Sequence:

    Image result for turkish get up

     

    Circuit # 2

    -Jump Rope 2 x 50

    -Lateral band walk

    -Backward lunge with post @ ankle height swing using indian clubs

    -Wall slides with arms for lower trap strengthening

    -Diagonal lifts with 15 Lb DB

     

    Mosey to top of tower for Man Flow Yoga: Plank>Dn Dog>Plank>Up Dog>plank> lizard pose R> plank> lizard L > Dn Dog

    Seated HS stretch, piriformis stretch, trunk rotation stretch

    Quick Mosey around a couple o’ blocks

    Name -o-Rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

  • Legs, Legs, Legs

    Light showing for Tuesday’s Trailhead, with 4 PAX showing up to work on some legs.  No, no Bulgarians.  And no step ups.  But a whole lotta legs regardless.

    Warm Up: SSHs, Seal Jacks, Windmills, Good Mornings, IW’s, High Knees, all 20x IC.

    Mosey over to the amphitheater stage for COP: Lunges, Calf Raises, Squat Jumps, Monkey Humpers, Donkey Kicks – all 20x IC.  Rinse and Repeat x3

    Sloooow mosey (those monkey humpers will get you) over to the corridor for a partner routine:

    1. P1 knocks out as many Merkins as possible while P2 sprints the corridor, runs up the stairs, performs 10x Sister Mary’s, and back to swap.
    2. P1 does LBC’s while P2 sprints, runs up, 10x Burpees, and back to swap.
    3. P1 does horizontal squats (these got hard pretty quick) while P2 sprints, up, does 10x Plank Jacks, and swaparoo.
    4. P1 does Peter Parkers, P2 sprints, up, and 10x Merkins.

    Back to the flag for an extended Mary: Dying Cockroaches, Crunchy Frogs, Flutter Kicks, Freddie Mercuries, and Hello Dollies, all somewhere around 20-30x IC.

    Countdown, Nameorama, and Shooter prayed us out.  Thanks gents!

  • Rekindling the Round Robin

    The Trailhead (which could use a proper F3 name, Ei) is getting a decent following these days.  Nine PAX showed up on what felt like a light day, and a few of us had been notified that EiEi would be unable to make the Q.  So we went Round Robin style, like we used to do in the old days (3 months ago).

    As Clark Griswold would say, it was a bit nipply out, so YHC started the warm up with SSH, 30x IC, and then straight into butt kicks, toe touches, windmills, IW’s, arm circles forward, backward, air presses, and high knees, at or around 20x IC.

    Mosey over to the stage for a set of 11’s: Sister Mary’s up top then hop down and across to the viewing platform for derkins.  Finally got a little sweat going, just in time for Shooter to take the Q and lead us to the tunnel of pain for…

    BLIMPS: 5 burpees, 10 lunges, 15 IWs, 20 merkins, 25 plank jacks, 30 squats.  Back up out of the tunnel to catch your breath, only to rinse and repeat, this time doubling the numbers.  Grundy schooled the Q (not for the first time) on how to count lunges, and reminded us that, as an auditor, nothing was a fact until he confirmed it himself!  (For all the men of ISI, the merkin count hit 130.)

    The PAX found its way through the black forest back to the flag, in time for Bushwacker to hit us with LBC’s while waiting for the six.  I counted up to around 100 before he mercifully called time.  Until next beatdown, Bruce Lee!  Countdown, nameorama, and Grundy led us out with a nice prayer.

  • Bringing It Home

    “Baseball may be a religion full of magic, cosmic truth, and the fundamental ontological riddles of our time, but it’s also a job.”  Bull Durham
     
    Same truth goes for F3 beatdowns.  And the job at hand this morning at The Gipper was pretty simple for YHC – gas the PAX and try out a few new things in the process.  Yes, that meant there were no Bulgarians this morning, but there were more than enough squats to satisfy anyone of Balkan descent …
    Warm-Up:  SSH, Toe Touches, Good Mornings, IW’s, Mummy Kicks, Butt Kicks, all 20x, IC.
    Thang:  Mosey to the School Board and circle up at the back memorial for a medley of merkins and squats, all 15x IC:
    • Wide-to-Narrow Merkins (killer)
    • Wide-to-Narrow Squats
    • Atomic Merkins
    • Sister Mary K’s
    • Shoulder Tap Merkins
    Onward to the loooooong parking garage rooftop for a set of suicides, flutter kicks 20x IC, suicides, plank jacks 20x IC.
    Next up, rooftop F3 baseball: 1st base LBC’s, 2nd base Parker Peters, 3rd base Freddie Mercs, and home base 15 burpees.  Rotate after home base completes their set of 15, bear crawling to the next base.  Completed once everyone has hit each base.  (After nearly skinning my face on the concrete, YHC offered a very, very late disclaimer.)
    Finished up with Lt. Dan’s across the parking lot (1:4 ratio) and mosey back to the flag.  The PAX was out of time for Mary but, after a quick COT, put in a little extra by helping set-up the tables for the Covington Farmer’s Market.  Thanks guys, enjoyed leading today.

  • Total Eclipse of the Fart(sack)

    Sorry guys, couldn’t help myself with the title there.  Ocho did indeed fartsack to go see the eclipse in Tennessee (I’m assuming a video will surface of him bear crawling up a mountain, in which case, totally excusable), but this was more about YHC fartsacking twice last week.  That’s not terrible in the grand scheme of things, but then also being out of town for Grundy’s epic mothership beatdown Saturday and having to hear all the mumble chatter about everyone’s legs killing them, it sure felt like I missed a lot.  So today’s Q was a bit selfish, designed more to punish me than anything else.

    Here’s what went down:

    Started things off with high knees to get everyone’s aching legs back in working order.  20x IC.  Drop for 10 OYO burpees.  Plank up for Peter Parkers, Plank Jacks, Parker Peters, and back up for butt kicks, all 20x IC.  Legs, legs, legs.

    Mosey to Ei’s benches (which somehow no one in this PAX knew existed??), hit some Freak Nasties, followed by left leg Bulgarian Split Squats, Freaks, Right Leg BSS, Freaks – all 15x IC.  T-claps to Shooter, who was going so deep on these splits, he nearly took down one of the concrete benches.

    Mosey back to the Trailhead corridor for a partner routine: 1 man does Merkins while the other sprints the walkway and back, then swap.  Up to 100.  Then onto 100 Jump Squats, but instead of sprints we turned around and hit the trailhead stairs, up and back.

    Mosey back to the benches: Freaks, left leg Step-ups, Freaks, right leg Step-ups, Freaks, all 15x IC.  More grumbling about legs and how YHC wasn’t present Saturday, so couldn’t possibly know the pain the PAX was in.  Yeah, yeah, yeah…

    Mosey to the grass for Captain Thor, up to 10 big boy sit-ups and 40 Putins.  Then finish off the thang with Burp ‘n Merk, all the way up to 10.  T-Claps to Grundy, who not only went up to 10 while the rest of us were gasping and groaning, but also went all the way back down to 1.

    Quick Mary of Flutters, Hello Dolly’s, Freddie Mercs, 20x IC, then Jane Fonda’s (R&L) and quick pulses (R&L), 15x IC.

    You guys are beasts, thanks for letting me lead.  Keep on pushing.

  • Quit Hitting Snooze!!!

    Quit Hitting Snooze!!!

    In honor of our favorite new reptilian PAX member, YHC built a workout that was all about what happens when you hit snooze. Namely, the ALARM keeps going off!

    Here is the abbreviated account of what went down on Tuesday at the Mandeville Trailhead.

    Warmup:

    SSH 20 IC

    Mummy Kicks 20 IC

    Butt Kicks 20 IC

    High Knees 20 IC

    Windmills 10 IC

    Superman Red Sun Yellow Sun 15 IC both directions

    The Thang:

    We moseyed to the playground (albeit in a roundabout manner). But we made the moseying a little more interesting by doing something called the 5 corner escalator.

    5 Corner Escalators: Start with 5 burpees (officially the first of the five corners) and start moseying. At the second corner you do another 5 burpees and add 10 high knee jump-ups. At every corner you do what you had done before and add another set of exercises with an increased rep count of five additional reps for every new exercise. On the last round we did 5 burpees, 10 high knee jumps, 15 merkins, 20 squats, and 25 mountain climbers. Well that escalated quickly…

    Arrived at the park and began what would be the main course of this morning breakfast beatdown. What’s that sound? It’s an ALARM!

    ALARM:

    A routine where you do an (A)rms exercise, (L)egs Exercise, (A)b exercise, (R) exercise, and a (M) exercise.

    ALARM 1 = Shoulder Taps (20 IC), Lunge (Court Length and back), Monkey Crunches (25 OYO), Reverse Crunches (25 OYO), Mountain Climber Merkins (15 OYO).

    Someone must have hit snooze, because a familiar sound rang once more. The ALARM went off again!

    ALARM 2 = Curb Albert (10 IC), PAX Called Up-Downs, Rosalita Wip (15-20 IC), Mini Chesto. The QIC cut this last alarm short so we could head back for our last exercise.

    We were running long but everyone obliged the Q to go a little over. They might have regretted doing that. It was time for the 5 minute plank challenge!

    5 Minute Plank Challenge

    • 1 minute elbow plank (Chilcutts) and rock back and forth past your hands.
    • 30 seconds side planking hip drops each side
    • 1 minute Dancing Chilcutt (Elbow plank with alternating straight leg raises)
    • 30 second side planks Nolan Ryan’s each side.
    • 1 minute Plank alternating feet stepping outside of your shoulders and back.

    That was brutal!!! Way to go guys for hanging in there! And man… Ocho… That story you told… Stunk…

    Circled up and Ocho closed us out in Prayer. Thanks for the select few who braved it this morning! What a pleasure it is to grow stronger with you men… And turtle.

  • Dog Days at The Gipper

    With the little ones heading back to school tomorrow, it seems summer is coming to a close.  In reality, of course, it’s been a mild August thus far, so we’re probably in for a pavement-melting October.  Regardless, YHC was happy to have the (ever-so-slight) dip in humidity this morning, though it did little to deter the PAX from sharing multiple stories of splashing merlot (along with specific locations) to our FNG before we even got rolling.  (spoiler: he did fine)

    Alright, let’s get this thing going…

    Warm-Up: Seal Jacks, Windmills, Mummy Kicks, High Knees, Butt Kicks (All 20x IC)

    The Thang:  Mosey to the justice center garage for Burpees (15), Lunges (20 IC), Imperial Walkers (25IC), Merkins (30), Plank Jacks (35IC), and Squats (40).  That’s right, BLIMPS, with some backpedaling and sprints in between as we made it up the garage ramps to the top.

    Up top we tried a new one – Dominoes.  All PAX line up in a left arm high plank along the curb, and the left-most man kicks things off by dropping into standard plank and doing 5 merkins.  Next man, and so on, until all have completed and are now in standard plank position.  Then swaparoo, with right arm high.  Two rounds of this had YHC recalling Grundy’s Plank Challenge from yesterday, and I called it.

    Down to the Justice Center for some quick leg business: Step Ups (each leg, 10x), 1 minute of Rocky B’s, up and around the stairs 2x, Bulgarian Split Squats (each leg, 15x), 1 minute of wider stance Rocky B’s, up and around the stairs 2x.

    Over to a patch of grass for Jack Webbs – up to 10 merks and 40 air presses.  YHC wanted to go one more, if only to mentally mess with Grundy, but alas, time called us back to the flag for an abbreviated Mary: Jane Fondas (15x IC) and leg pulses (15x IC), each leg.

    Countdown, naming and welcoming of FNG Dr. Buckeye (welcome brother!), announcements (get ready for the 10k sando and, if you’re interested, a street-fighting class courtesy of Turbo’s posse) and finally, Moby prayed us out.  Thanks for letting me lead guys, always a pleasure!

  • Bringing out the Bulldog

    While Turbo and Tank looked fully rested and recovered from their muddy weekend, YHC was a little uneasy to return after a nearly two week hiatus.  But four PAX showed and helped to push me into what turned out to be a pretty decent beatdown.

    Started off with Seal Jacks (20x), Imperial Squat Walkers (15x), Toe Touches (15x), and Windmills (20x), all IC.  (I should say we attempted cadence, because the ISW’s really showed just how foggy we all are at 6am.)

    Moseyed over to the back of the Justice Center for the Thang:

    Grab a bench for 10x Bulgarian Split Squats (each leg), followed by 10x Step Ups, IC.

    Set of 40’s – 30 Merkins / 10 Freak Nasties, 20 Merks / 20 Freaks, 10 Merks / 30 Freaks.  This one brought out the Bulldog in Tank!

    Indian Run up to the third floor of the parking garage for some sprints – 75 yards then 75 MC’s, back to the start.  50 yards, 50 LBCs and back.  10 yards, 10 burpees.

    Mosey downstairs and to the front of the Justice Center for a run up the center’s stairs and back, 20x Parker Peters IC, back up and down, 20x Peter Parkers IC.

    Back to the shovel flag for a new one: the Hands of Time.  Circle up heads in, feet up at 90 deg., rotate clockwise with each PAX dipping feet and counting off in turn until reaching 60.  Then feet down to 10 deg., rotate again kicking feet up and counting off until hitting 60.  Surprised at my own inability to get my legs in the 90 degrees position to even start the exercise, it’ll definitely be a routine that YHC will have to revisit.

    Then a Circle Burp, each one of us calling drop twice, and out with a quick Mary: Jane Fondas and quick pulses, each leg, 20x IC.

    Countdown, Tank prayed us out, Turbo up next Weds.  T-claps to Moby who’s become a regular at trailhead.  And as always, thanks for letting me lead.

  • Pull up O rama

    EiEi has been recently inspired by the American Ninja Warrior marathon which aired on the (esquire channel?) stated that his New Years resolution is to be able to do 20 consecutive pull-ups.
    What better way to start than the 1st F3 workout of 2017:

    The thang:

    mosey 2 laps to wait on any stragglers, keep moseying to livingston playground with some fartleks and lunge walks sprinkled in.

    at the play ground: burpee pull ups x 5 (YHC’s new favorite that he stumbled across in a woman’s fitness magazine; dead hang knee to chest x 10 IC, pull ups with lateral shifts at top x 10 OYO

    plank walk to swings: TRX style ~ rollouts, pikes and SL squats, Plank walk back to mokey bars for one last set of pull ups x 5

    Mosey back to trailhead:

    Get ups with 15# wt x 5 Each arm, slalom run through the posts, jump-rope, alternating rounds through each member of the pax

    finish up with multi-segmental rolling leading with each extremity

    COT: prayer

    Welcome back Nacho (and the shovel flag) from the ‘offseason’

  • One for the Gipper

    Another week, another gloomy Wednesday under the Gipper’s gaze.  And while there may have been very little light, 4 PAX showed up to bring a little heat.

    Warm-Up: Seal Jacks, Windmills, Squats, Mountain Climbers, Slow Merkins, all 20x IC.

    The Thang:

    Mosey to the front of the Justice Center for a set of 11’s: 10x Freak Nasties, up the stairs for 1x alternating shoulder taps (at a four-count), and back.  All the way to 10x shoulder taps, on some sandpaper concrete that took a layer of skin off YHC’s palms and revealed what 17 years of computer work does to a man’s hands.

    Circle up at the veterans memorial, where 3 PAX held an Al Gore while one did 10x squats, 10x Air Presses, rotating around the circle until completion.  Then drop to hold a plank while one PAX did 10x merkins, again rotating through.  Finished up with the Al Gore routine one last time.

    Mosey over to the parking ramp for a few sprints: Sprint up and down the first ramp, 20x SSH IC, lunge walk up to middle level.  Sprint middle level and back, 15x Parker Peters, then a reverse jog to next level.  Sprint to top and back, 15x Peter Parkers, light jog up to the top.

    Circle up for bent leg scissor kicks, straight leg scissor kicks, Dollies, and Putins, all 20x IC.

    Down one level to the rats ledge for 10x knees-to-chest, drop down for 20x squats.  Again, 10x knees-to-chest, 30x squats.

    Mosey back to shovel flag for burp n’ merk AMRAP until time ran out.  Looks like Saturday at the lakefront will be a round robin Q, so have a few suggestions ready.