F3 New Orleans

Tag: Cheese Steak

  • Maverick++ and 99 Burpees – from Rudy

    Brisk Mothership morning. 12 PAX in the cool gloom came out to better themselves. YHC wanted to reward them – and what better way than with burpees.

    Mosey over to the Peristyle for a quick warm up of some stretching and SSH/IW.

    Thing 1: YHC went way back in the backblast archives looking for something new, and found what Reluctant Yankee termed “The Maverick” from July 2015. But – YHC wanted to one-up them. The Maverick was 11s. What one-ups 11s? A larger number. So in honor of the 220th anniversary of Louis XVI’s beheading – we went for 16s.

    16 Squat Jumps to start, in the Peristyle. Run to the benches, stopping for 1 Hand Release Merkin on the way. Then 1 Dip. Return for 15/2/2. 14/3/3. You get the idea. That was a gasser… Way to go, SOGO and Mahatma (the early finishers) as they pushed the rest of us through to completion. Spaulding’s form was, as always, impeccable.

    YHC was accused of running away, merely because he had to return to his car to get…. The Deck o’ Death. Mosey to the center of the newly-resurrected Great Lawn.

    Thing 2: Hearts = Burpees, Diamonds = Squats, Clubs = Sit Ups, Spades = More Hand Release Merkins (Kennah Brah started griping about that early). Meanwhile, because Macgyver refused to pay attention, he drew a 5 burpee penalty while the rest of the PAX waited. Then the cards began. Out of the gate, Squats took the early lead. But then Hearts started showing. Again. And again. Forever it seemed.

    20 mins later, 26 cards down, YHC called it – so we could get to the last thing. 12 of 26 cards were BurpeeHearts. Frac reported that we did a total of 91 burpees.

    Thing 3: A few rounds of Tyson, with Core exercises. Sprint half-way on the lawn, 10 reps. Sprint to the end, 10 reps, Sprint halfway back, 10 reps, Sprint to the end, 10 reps. Start with V-Ups. YHC instructed PAX who finished first to keep going until the 6 finished 10 reps. Several of the PAX revolted – leading to a 5 Burpee penalty (96 burpees, YHC thought to himself).

    Then we did rounds of Freddy Mercury, Wife Pleasers, and Hello Dolly. Heisenberg and Frac TRIED to get additional penalty burpees to hit 100. But YHC would not bite.

    7:29 – time to head back to the flag. BUT WAIT: 3 more burpees, just because. 99 burpees total.

    COT: Close up with a count-off and name-o-rama. Lots of stuff going on, especially running – Run Cajun Run, Krazy Ivan and City Pork. Several intentions – new life (congrats Disclaimer!) and sad passings. Prayers go with those heading to the next stage of life, and for comfort for those they have left (temporarily).

    And prayers for Spaulding’s friend suffering from Shingles. PSA: The shingles vaccine. If you haven’t (looks askance at himself), please get it. It is painful and 100% unnecessary to suffer through. That is all.

  • Soggy Shoes – from Rudy

    YHC warned the PAX that it was going to be a soggy shoe day. The overnight rain came through as expected, and sure enough – the grounds of Okwata were as soggy as I hoped. Much to my surprise, the Lakeview PAX made a strong showing. Perhaps rumors of the collective fear of water are overstated. 530, time to start with our disclaimer (and one last reminder to expect wet shoes) and mosey to get started.

    Warmup: after about a 15 yard mosey, warm up with Open the Gate (PAX were quite insistent on Close the Gate as well, which they earned after a 5 burpee “just be quiet” penalty). Some Grass Grabbers, Abe Vigodas, SSH and Imperial Walkers to get the blood moving.

    Thing 1: Across the soggy grounds to the Levee. Quadrophelia. Does an Okwata workout really count if you don’t do Quadrophelia? Discuss amongs yourselves.

    Thing 2: Mosey 10 yards along the top of the levee. From the way-back-machine, found reference to a Triple Nickel. Lets do it. 5 exercises. Each exercise is 3 sets of 5 reps. Start at the top of the levee – down one side for 1 set, back to the top for 2nd set, down the other side for 3rd set, back to the top to plank and wait. Sit Ups – PAX grumbling that more than their shoes were getting wet. Hand Release Merkins – yup, lets get the front side wet and dirty too. Jump Squats, Dr Ws and wrap up with Carolina Dry Docks.

    Thing 3: 4 groups at the House of Pain. Bear Crawl up the levee, 3 burpees, bear crawl back down (timer). Pull Ups, Sit Ups, Hand Release Merkins. Got through 2 cycles. If there was any remaining doubt about shoes – the 6 inch puddle under the pull up bars solved that problem.

    Thing 4: Across the street to the planters for a few rounds of RLSU, LLSU, Dips, Box Jumps

    COT: Cracklin’, we’ve got your back through prayer and action. QSource on Language, which gave YHC a chance to talk about one of my NY Resolutions: to better watch my own language – not only remove cursing, but also enhance the quality of my language. Speak intentionally, reflect not only the person I am but the person I hope to be.

    Thanks for the chance to lead – and trust me, the shoes should be dry by Okwata next week.

  • Resolution to get Swole – from Mahatma

    Tribe of Swolefest

    Filling the empty Q slot I was looking forward to the change of Monday morning scenery! Pulling up there was an eager pax of 9 tugging blocks out from under the walkway, it’s Swolefest after all…..it would be like not using rocks at the Real RC or only doing 50 burpees at the Uptowner. All good an audible to the plan would be called.

    Warm up 
SSH
    
AbVagooda

    Mnt Man Poopers
    Shoulder Taps
    Peter Parkers
    Scorpion kicks
    Low slow squats

    Short mosey to the grass.

    10 silent – keep silent and thoughts focused on following the Q as to the transition to exercises:

    SSH

    Burpees
    
Merkins
    
High plank
    
Plank Ups
    
VUps

    Repeat continuously until 10 minute alarm

    365

    3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
    
5 rounds

    Grab the blocks all Pax in a circle – 1 round of “All Day Baby”
    All Pax hold blocks overhead, 1 pax goes into the center performs 2 man makers then back to the circle, next pax to the center. Continue until all pax has done the 2 man makers.

    Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right.

    12 x front raises
    15 V Ups block extended
    20 block press
    20 WWII Sit Ups

    10 block curl / squat / press

    3 rounds
    Running man X 11
    15 air press
    Running x 11
    10 squat overhead press
    Running man x 15
    20 TriCep press

    Finisher
    Indian merkin chain

    COT
    Prayer for purpose and thanksgiving!

  • Awesome at Okwata – from Cheese Steak

    Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
    We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
    Fine. It played out like this:

    Question: can you demonstrate for the FNG?
    My awesome answer: do what I do. You’ll catch on….

    He caught on quickly. Trial by fire is what I say.

    I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.

    The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
    At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.

    We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.

    I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.

    Mosey back to the flag for the COT

    Welcome Punxsutawney Phil.

    SYITG

  • Did Gabby pull Thumbwar on a Bob sled across the Great Lawn? The city park police want to know. – from PVC

    Brisk 50 degree morning 4 pax begin Warmorama in peace and quiet then 2 pax ascend from the gloom the chatterboxes of the group. It didn’t take long for them to run out of breath.
    Warmorama: Low squat
    Grass grabber
    Abe vigoda
    Hip rotation
    Hill Billy
    Imperial walkers
    Stretch up head up
    Peter Parker
    Parker Peter
    Arm circles

    The Thang:
    2 sets
    Step ups
    Dips
    American hammer

    2 sets
    20 BBS
    Run backward
    20 Merkins
    Lunge
    20 Flutter kicks
    Run forward
    20 monkey humpers
    Bear crawl

    Bocci ball circle: winners choice of exercise and count

    COT
    Rudy joined us after 9.25 mile run

  • My Poor Decisions are Your Great Workout – from Glitter Balls

    Holiday parties are in full swing (’tis the season) and YHC had Friday and Saturday night engagements.

    It’s great to see friends and loved ones through the holidays and to celebrate with them. What’s not so great is how you feel after you celebrate.

    Tool voluntold me I had the Q this morning but in all honesty, I might have picked it up anyway, it’s good to exorcise the demons after a weekend of fun and frivolity.

    I’ve made it a habit in my life to find out important historical events of certain days or notable births/deaths. Fun fact, December 5 1901 is the day Walt Disney was born. I wonder what we can wring out of that.

    Warmup:

    20x SSH, Arm Circles, IW, Grass Grabbers – now the blood is moving, let’s start.

    Thang:

    5 Block Burpees OYO

    1- Partner Lunge Walks to top of ramp and runs back

    50 Walt Disney Worlds (Wide Merkin into Diamond Merkin)
    100 Block LBC
    150 Calf Raises

    2- Partner Bearcrawls to top of ramp and runs back

    50 Overhead Press
    100 Heavy Freddies
    150 Step Up

    3- Partner Bernie Sanders to gate and runs back
    50 Chest Press
    100 Curls
    150 Squats

    Mary: J-Lo, Penguins, Flutter Kicks (block above head), Big Boy Situps, Reverse Crunches, Box Cutters, Decline Shoulder Taps (probably 1 or 2 I forgot).

    COT.

    I offered up to PAX to keep in mind the holidays are a tough time for many, especially those grieving, lonely or less fortunate. While many of us are blessed with health, family and comfort, many are not and it’s important that we all hold them in our hearts and in our prayers through this time of year.

    SYITG
    -GB

  • 12° on December 1st – from Hokie

    I awaken to the sound of cold wind and regretted signing up to Q on the Lakefront

    As I got out of the car, at 0515, I was greeted by 12° air temps and blasts of cold with 120 mph winds coming off Lake Pontchartrain, so I got back in my car to wait on Pax to arrive.

    I will call my mechanic today as my car said the temperature was 46° but i know better having just been out of the car.

    As 0528 came along 8 additional pax emerged from vehicles including Chootem posting Downrange from Katy

    Rudy was heard by the Q saying something to the effect of “a nice Q might consider going to the other side of the levee”

    At 0530 nine of us moseyed up and over the levee to retreat for coverage and wind protection

    As we hid behind the levee the Disclaimer was given and we did 12 SSH to help the blood start flowing. When we stopped at 12 Q was questioned as to the rep count and YHC welcomed folks to December

    Next 12 slow Merkins

    The 9 of us then spent the next 5 minutes enjoying Bernie Sanders up the levee and run down. After 5 minutes 12 burpees

    4 more minutes of Bernie and then 12 burpees

    3 more minutes of Bernie (for a total of 12) and 12 more burpees

    We then posted on the street and YHC gave a suggestion we be courteous for those still sleeping and remain aware of our voices

    12 more burpees then lunge to next light pole and hold people’s chair waiting on six

    12 burpees and 12 side lunges then Bernie to next light pole and hold people’s chair waiting on six

    12 burpees, 12 side lunges & 12 Imperial Walkers and lunge to next light

    12 burpees, 12 side lunges & 12 Imperial Walkers, add 12 merkins and mosey to the base of Canal

    Bernie up Canal, mosey to Lakefront and 12 plank jacks

    Mosey to flag and 12 Squats will get us to 0615

  • Pole Dancing – from Rudy

    8 HIM on the shores of the lake early in the morning. The weather was nowhere near as cold as YHC expected – so of course, no surprise to see JV in his tank top, making Hawg look absolutely overdressed in his typical shortsleeve shirt. YHC was bundled for a full winter day, as were Wilson and Cheese Steak. Not sure how Cheese Steak was able to move under all of those Brother Martin layers, but that’s on him…

    YHC pulled the first backblast he could locate from his Okwata Q records – June, 2017. Appropriately titled “Leg Day at Okwata” – guess what we were gonna focus on this am?

    Imitating the new hot Uptown workout, apparently popularized by Willie, the PAX began with speed walk (turn those hips!) to the top of the Levee. From there, a quick warmup of the usuals.

    Thang 1: BLIMP ladder. 5 Burpees on top of the levee, run down for 5 BBSU, then run back up. Round 2: 5 Burpees, 10 Lunges, …. Keep adding through the rest of the I – M – P – S cycle.

    Thang 2: Quadrophelia – the full 4 minutes worth!

    People’s Lunge Walk along the top of the levee. We all lunge walk while the PAX from the back speed walks to the front. One cycle through got us to the House of Pain

    Thang 3: 2 rotations of Step Ups, Squats, Pull Ups and a run up the levee with burpees at the top (our timer).

    Thang 4: Calves needed some work. Run across the road to see if we could find someplace to do it – and Voila, a new Okwata exercise has been born. The Pole Dancers. Come on out to see and experience. The glory of 8 PAX pole dancing in the sunrise – a sight to behold!

    Mosey back to the flag for some last rounds of Mary – including Wife Pleasers and Monkey Humpers.

    COT – thank you, Frac, for sharing your story of learning patience from F3. May all of us learn from your example. And may we all be examples of patience to those around us.

  • A VQ Begins A 39th Trip Around the Sun – from Glitter Balls

    5:20am – 41 degrees. All but 5 of the cinder blocks are missing under the ramp.

    Off to a great start. Dispatch PAX to the Wisner Bridge cache and start setting up for VQ. Forget speaker.

    Putting the “V” in this “VQ” right off the bat.

    Let’s start while 2 heroic PAX are retrieving more blocks.

    The Thang:

    Warmup – 20x SSH, 20x IW, 15x Mountain Climbers, 15x Peter Parker, 1x “Get Cinder Blocks from Kuch’s Car”.

    Partner Sets –

    Set 1 – 50x Block Burpees, 100x Curls, 150x Rows – partner rifle carries block to top of ramp and back.

    Set 2 – 50x Block 8-Count Body-Builders, 100 Squats, 150 Block LBCs – partner runs to end of Museum landing and back.

    Set 3 – Both Partners together split 150 Step-ups, 200 1 Legged Wife Pleasers (w/ block).

    Mary – Skullcrushers, Heavy Mercury’s, Mountain Climbers, Flutter Kicks.

    6:15am – COT, Announcments, Intentions, Prayer, Fist Bumps.

    My 10th week of F3, my 10th week of Swolefest. To say this has been transformative is an understatement and I thank each an every man I’ve met and had push me over these 2.5 months time.

    Today was my birthday and I wanted to Q to kick off my last run of the 30’s strong, and as I said, begin a year wherein I walk into the doctor’s office at 40 and CHALLENGE them to test me!

    A big thank you to Kuch for always sending out that PM text to the LVCC and keeping us focused and engaged with each other. See ya’ll for my 11th Swolefest in 2 weeks, taking the family to go see the Mouse in Orlando for the holiday.

  • Another Q, Another Stupid Idea (The Reprise) – from Hawgcycle

    Conditions: Cool and a little windy. The lake was choppy

    Pax: Abacus, Cheese Steak, Cyber Cajun, Glitter Balls, YHC, Jesus Juice, JV, Kuch, Mahatma, Ralph Machio (Charlotte)

    Today’s classic Okwata beatdown was a reprisal from March 3rd, 2016. The Original workout was attended by Griswold, Tool, and YHC.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee. From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards. YHC got in 10 trips, which is better than the 8 I did in 2016.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary: LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This may be the first time I have done Elbow Plank Jacks and Elbow PP (chuckle) since 2016. Why do we not do these more often?

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work. 20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9. Kuch and I did the in the lake, everyone else chose the planters. We followed that with Incline Merkins a safe distance from the water x 10 and Squats x 20. YHC gave everyone a second chance at the Lake Merkins. Participation was 80% this time. #MakingMemories. This is where the 2016 workout ended. We are apparently much more efficient 6 years later. We still had 15 minutes left.

    Mosey to the discarded street sign with the concrete base. One man bear crawls up and down the levee as the timer. One many does rows with the street sign. The third man leads the others in an ab exercise. Rotate through until all have bear crawled and rowed.

    Mosey to the flag. One minute remaining for 11 8-count body builders.

    NMM
    • Good lesson from 2016 about doing the important things first. You don’t want to waste a bunch of time doing arm circles at the beginning of the workout and then only have 30 seconds for Quadraphilia at the end (see last week’s Q). We got a solid 4 minutes in for Quadraphilia this morning because we made it first.
    • There are two things that make me think it’s been a good workout. Someone pukes or JV drops an F-bomb. No one puked today, but JV dropped an F-bomb 9 minutes in. I could not be prouder.
    • I’ve been doing Jack Webbs for 8 years. I still don’t understand how air can be so heavy.
    • We really should do Peter Parkers from our elbows more often.
    • Guys were really pushing it on the levee sprints. We should probably do more explosive exercises where we have time to recover. This was a good one.
    • When YHC had the original bad idea of doing decline merkins on the steps to Lake Pontchartrain, the Lake was calm. Today, the sea was a little angry. It was so much better this time. I will never forget the image of 8 guys to my side doing decline merkins while the lake was washing up and over them. Top 5 Okwata memory for sure. Could easily be #1.