F3 New Orleans

Tag: Trailhead

  • Gluteus Maximus or lack thereof…

    5 pax showed up this morning for a dreary work out in the gloom. Not a bad turnout considering 2 regulars (Sea Bass and Burgundy) decided to fartsack.

    The shovel flag is still being held hostage by Nacho, who has been in the fartsack since early October.

    The Thang:
    -warm up lap around the parking lot, stop to pick up 2 stragglers, and mosey to livingston playground:
    ~Plank walk x 50 feet
    ~Swingset sets: legs on swing for Pike ups x 10 IC; TRX rollouts x 10 IC; lat pulls x 10 IC

    mosey to monkey bars:
    superset: 5 pull ups/20 squats, 4 pull ups/20 squats, 3 pull ups/20 squats… you get the idea.
    Knee to chest, hanging from bar x 10 IC…killer.

    Fartlek run from play ground back to weird bus stop thing by the trailhead.

    Circle up: scorpion kicks x 10 IC, Supermans x 5 with 20″ hold

    back to the benches: glute bridges x 15 IC, split squats x 10 IC, box jumps x 10, split squats x 1O IC, box jumps x 10

    Circle back up: glute bridges x 10 IC, Single leg glute bridges x 10 IC each leg, Sidelying jane fondas x 15 IC with John Kerrys x 10 IC B sides

    Reverse Lunge x 20 yds, forward stop motion lunges x 20 yds

    Toe touch stretch x 5, monkey humper stretch x 5

    Mosey back to invisible flag,

    COT: Nameorama and Prayer.

    Well done gents.

    T-claps to Paison for his second showing and bringing a pal, Chris, who shall remain FNG until he completes a workout and is named. (he left 5 minutes early to get to work on time)

  • bizz buzz

    3 pax met on Saturday for a slightly chilly, workout.

    Although turbo tax wasn’t there to motivate, they found the resolve to still meet 15 min early for a quick run, building up mileage in prep for the tough mudder.

    After a quick jaunt out and back from the invisible shovel flag that Nacho is still holding hostage, the workout began:

    Mosey to swing set:
    -side shuffle with bands/monster walk with band x 20 yds repeat
    -plank o rama: 10 merkins in cadence, followed by down dog to plank,
    side plank x 30″ each side

    Bizz-buzz in which each member of the pax calls out a number in order and replacing the word “bizz” with multiples of 5 and the word “buzz” with multiples of 7. Anyone who screwed up had to do 10 merkins and the count started over. The ‘game’ ended once the pax made it to 35 or
    “bizz-buzz”
    This was a game that YHC remembered from 6th grade math class, and then evolved to a drinking game in college, and now a plank challenge.

    Mosey to seawall:
    Bulgarian split squats and incline merkins x 20 IC x 2 sets

    Mosey back to swing set:
    Single leg squats/lat pulls with swing x 20 IC x 2 sets

    Mosey across bridge:
    5 rounds of burpees, jump squats, and merkins x 5 reps OYO with 30 count between sets

    Mosey back across bridge:
    5 rounds of 6 surfer burpees, 8 speed skaters, 10 mt climbers with 30 count b/n sets

    Mosey back to invisible shovel flag for Mary:
    -Flutter kick x 20 IC
    -HTH x 15 IC
    -Russian twist (aka Putin) (aka Trump’s Buddy) x 20 IC

    COT, coffeteria

  • The foursome fearsome

    4 brave souls arose from the fartsack and came out in the 60 degree weather this morning. 3/4 of the pax were still grumbling about being sore in unexpected places following Turbo’s epic beat down on Saturday.

    The thang:
    Warm-up jog to weird bus station: SSH and IW x 20 IC; Walking quad stretch, walking hammie stretch, and lunge walk with torso twist

    Dippy Birds x 10 IC B sides
    Single Leg squats x 10 IC B sides

    Suicides in parking lot 25 and 50 yds x 5

    Back to bus stop:
    Bulgarian Split squats x 10 IC R
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC L
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC R
    Hip slappers x 10 IC
    Bulgarian Split squats x 10 IC L
    Hip slappers x 10 IC

    Mosey to Stairs:
    Bounding up steps skip every other step
    alternate with
    quick steps up
    as many reps as you can x 5 minutes and according to YHC’s fit bit it was 12 flights

    mosey to field for leap frog plank sprints exercises thing in which P1 assumes plank position while P2 sprints across field leap frog each other x 5 reps

    COM:

    Nolan Ryans x 10 IC B sides
    Table top bridges x 10 IC B sides
    Wife Pleasers x 10 IC
    Flutter x 10 IC, Dolly x 10 IC, hold 6″ x 40 counts

    COT: prayers, Sea Bass is Q next tuesday; EiEi is in the 40 club and is in the market for a red Mazda Miata. He is also Q for saturday, show up 15-20 min early to get a quick run in prepping for the tough mudder this spring.

  • Trailhead AO Going Strong

    Four Northshore F3 veterans met in the increasingly crisp morning air at the Mandeville Trailhead.

    Warmup

    • Mosey loop on Tammany Trace with three stops
    • Stop 1 – IW x 20 IC,  SSH x 20 IC
    • Stop 2 – Plank Jacks x 20 IC
    • Stop 3 – Slow Squats x 10 IC,  Squat Jumps x 10 IC
    • Mosey back to Trailhead

    Main Event

    • Pullups / Incline Merkin Sets:  8X / 6X / 4X / 2X IC
    • Back Extension Sit-ups x 10 IC
    • People’s Chair + Air Presses x 50
    • Mosey to bus stop for Step-ups x 15 IC each leg and box jumps x 10 OYO
    • Three sets of serrated push-ups x 7 IC + shoulder blade retractions (“Y”, “T” and “I”)
    • Mosey to Trailhead for 2x Suicides
    • Circle up for Mary – Freddie Mercuries x 25 IC, Nolan Ryans x 10 IC each side, LBC x 30 IC

    Close – Discussed the two year mark for F3 NOLA and Chewy shared the highlights from the workout last Saturday in City Park.  Congrats to our Southshore friends.

  • Stairway to Seven

    5 pax met in the Gloom with equipped with headlamp, to brave the tunnel of darkness.
    The Thang:
    Mosey trailhead through tunnel of darkness to underpass:
    Warm-up: IW, Good mornings, cobra kicks x 21 IC
    Jacob’s ladder up to 7 squat thrusts
    Mt climbers, Peter Parker, Parker Peter IC x 21 each

    Mosey to weird bus stop: super 7’s merkins/supermans
    prone scap stabilization exercises: Y’s, T’s, I’s x21 IC

    Mosey to stairs: Stair way to seven (credit EI)
    6 split squats at bottom – 1 burpee at top
    all the way to…7

    3 min COM: flutter x 20 IC, HTH x 10 IC; LTR x 10 IC

    COT: prayers, EI is Q next tuesday.

    Announcements:
    Clown car to city park for F3 conversion 10/15
    Fundraiser for Toots and amber this Thursday at Texas Roadhouse in covington

  • 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.

  • Steppin’ up at the trailhead

    6, count em, 6 men met early 5:15 am at the mandeville trailhead for the second weekday workout on the northshore. Although it would have been more, but lucky #7, Nacho, was at home playing mr. Mom.

    Warm up: 1 lap around AO to point out the stations
    Followed by:
    SSH x 20
    IW x 20
    Scorpion kicks x 10
    single knee to chest(SKTC) x 20

    Circuit training:
    Up/dn stairs w/ 1 burpee at the top each time x 5
    Run to the stage: x 10 merkins (good form)
    Run to the pavilion: alternating lunges x 20
    Run to the fire station: squats x 30
    Rinse and repeat 3 x

    COM:
    Double knee to chest/jack knife x 10, flutter kicks x 20, Freddie Mercury x 20, Russian twist x 10
    Mayweathers x 20

    Tclaps to Mike(yogi)fng for finally making it out after 4 consecutive weeks by getting EH’d by Nacho and YHC.
    Tclaps to Shwanks and crab legs for getting out of the fartsack to get fit, keep it up guys!
    Nacho will be doing his first Q next Tuesday, expect to run a little.
    EiEi and toots will Q the following Tuesdays.
    Nice job guys