F3 New Orleans

Tag: levee work

  • sometimes you eat the bear and sometimes the bear eats you

    The PAX gathered at the AO ….

    Standard disclaimer and mosey around the track with a left turn across Magazine St, past the Audubon Zoo sign and into the green parking lot.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, Sealjacks x16 IC (sealjacks are boring), Mountain Climbers x20 IC, 5 burpees OYO.

    Mosey across the parking lot and through the gates to the Southeast Louisiana Flood Control System (aka the levee). Line up on the path for 7’s. Catalina wine mixers at the bottom and 2 leg lunges at top. OYO.

    PAX moseyed to the molehill at the end of the fly soccer fields. Pair up. Partner 1 bear crawls over the mountain, down the other side, does 30 LBCs, then moseyed back around the mountain.  Partner 2 holds a low plank until 1 gets back.  Flapjack twice.

    Mosey to the fly playground, divide into rough groups of five to rotate through pullups, incline merks, decline merks, dips, and plankjacks.  Pullup group had the count of 10.

    Fast mosey to the labyrinth for quick Mary. Russian Twist x10 IC, Hello Dolly x10 IC, LBCs x10 IC.

    Times up.

    Mosey to the flag and one minute over.  Yankee is likely drafting the email of admonishment as YHC types.

    Count off and Name-O-Rama.  With such a large group today we missed an FNG, who stealthily invented his own name.  That would not stand, however, and our friendly canadian  was named “Bieber.”

    Announcements, intentions and close.

    Thanks to all for putting up with YHC’s fumbled organization on the exercises. The Pax ate the Bear, but the Bear ate YHC.

     

  • Across the River with El Wire a classic

    El wire stepped up for Landing Strip who damaged his “wrist” doing whatever Landing Strip does in his free time.  Probably burpees.  Probably.

    Warm up SSH and some other things.

    Ran to Monkey Hill.  Did some backwards bear crawls.

    Also did a variation of douilles – instant classic the levee.  There were Russian Twists.

    We American Ninja warrior’d using the soccer goal- you had to grab the bar and slide across the “river”.

    Then we finished with a Ring of Fire on the bandstand.

    Tclaps to Wire for stepping up.

    Next Q lets learn how to post one of these things.

    Convergence is Saturday.

  • 3 Bears

    So, we had an interesting PAX this morning.  I picked up Rinse, a 6 year old stud athlete, and met Nih at the AO.  And off we went each of us about a decade and a half different in age from the next closest one. Someone watching the three of us burp and mark and count and pray might have felt like Goldilocks stumbling into the bear’s home.

     

    No worries.  The Troubled Water crew takes great pride in beating down a diverse PAX.  We’ve been acclimated by suffering the indignity of watching Joe Dirt do his workout, then do ours, then bang out more pushups while we suck for air and ring our shirts dry.

     

    Off we go.

    Warmup with some arm circles, ssh’s, merkins, a little core work and take a lap around the park to the fidget spinner/water fountain area.

    Getting It

    Burp and Merk: 1-10 and back to 1

    Burp and Groiner: 1-10 and back to 1

    Burpees: 1-10 and back to 1

    Small bead of sweat are beginning to be visible on Rinse now.  I’m drenched thoroughly. Nih is almost dead.  I feel like I’m doing this right so far.

     

    Mosy to the PlayStation with some butt kicks, high knees and prisoner walks

    4 Rounds:

    10 Pull Up Timer

    Other pax work until the 10 pull-ups are done

    High Plank Hold

    American Hammers

     

    About now, I notice that Rinse is really sweating.  Breathing heavy and everything.  Still moving like an Automaton through the work, but his humanity was peeking out.  Nih, on the other hand, scaled the pulls and has recovered nicely.  I’m still sweating far more than than should be possible.

     

    Mosy across the street and sprint up the Levee for some:

    Quadriphelia

    4 Rounds,

    Running down the hill, Running backwards up the hill and performing 4 squats at the top.

     

    Head back across the street and to the playground for some Mary.  I’ve decided that all Mary should involve hanging from something.

    Round Robin Q/Q school Mary

    One of my first posts at Okwata, Hawgcycle circled everyone up, and we did a round robin Q.  He explained how we call out the exercise, begin the work, do cadence, and I wanted to expose these guys to it as well.  So, I gave an explanation of how we would do the Mary.  How we start the exercise, keep cadence and off we went.

    Hello Dolly

    Box Cutters

    Hanging Leg Raises, one leg at a time

    Freddie Mercuries

    American Hammers

    Knee Ups