F3 New Orleans

Tag: Okwata

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Celebrating with Mayhem Merkins – from Rudy

    Lovely 65 degree morning at the lakefront. A far cry from last week’s 40 degree gale force winds. 10 PAX to celebrate Mayhem’s birthday. YHC received a few texts suggesting that I use the Mayhem Merkin in the workout. Fear not, that was definitely included in the plan.

    5:30am sharp – a quick sing-a-long for Mayhem, then across the street for a warm up. Despite the warm temp, Squints refused to part with his NYY sweatshirt, celebrating opening day.

    Thing 1: Route 66, with Mayhem Merkins.

    YHC caused confusion by incorrectly calling it 11s. That’s what I had planned – until he arrived and saw how lovely the waters of Okwata were. Fortunately, people quickly figured out what was up. Frac played the roll of Triple Shift by critiquing my form as I demonstrated the MM. Jesus Juice seemed quite confused as to how it was a 10 count exercise. No amount of counting it could quite solve his issues. Thumb War managed to convince a few people to go Shoulder-Tap-Hip-Slap rather than the approved technique. Mayhem and High Rise led the way, while YHC brought up the rear.

    Thing 2: 3/27. YHC has a thing for numbers. Today: 3/27. 27 is 3 cubed. 3*3*3 = 27.

    Run the H8 loop. At each corner, do 3 burpees. Counting the starting and finishing point, that yields 9 stops. 3 burpees each. 27 burpees.

    Thing 3: The PAX utterly failed when given a choice between a) Repeating 3/27 2 more times (total of 81 burpees) or b) What YHC had up his sleeve. Confusion reigned, and voter fraud was widely reported. So YHC chose plan B.

    Top of the levee for a bear crawl indian run to the House of Pain. Then pair up for 5 stations: Pull-ups (or hangs), Big Bois, Dips, Sweat Angels – and the timer: run over the levee for 3 burpees and back.

    Bongo talked for the entire 15 minutes – something about how he received an email from a Nigerian prince and was now traveling to go collect his money.

    COT – Great to see Floaties out again. Becoming quite a regular already! Okwata never fails to disappoint, so many possibilities out there. And getting to watch the sunrise over the lake for a few minutes afterwards – offers YHC a chance to reflect on life and how to follow the example of these great men and “be better”.

  • Acrobatics at Okwata – from Fracsac

    Showed up to find Okwata very angry, it’s splashing arms reaching out to me from across the main drag of the Lakeshore. With 2 minutes to go, YHC had that sinking feeling of posting solo, but then, in the gloomy distance a set of headlights crossed the threshold of the lot and the pax did a maneuver only seen in CGI on the big screen. His car did a slide and park while the door flew open, the pax somersaulting while closing his car door, all in one fluid motion, defying all laws of gravity. It was truly an amazing sight.
    So now that YHC was not alone, a disclaimer was given and off to the fountain for a warmup of regular stuff.
    The thang:
    Double shots with Jack Webb at the barre

    Head to the House of Pain for the ISI of the month. 9 rounds of 10 second 90 degree arm hang with 20 seconds rest. This is supposed to make pull-ups easy.

    Head to Canal for BLIMPS on the corners, followed by 4 corners over and over with abs as the focus. Got 3 miles in.

    CoT

    Bongo then did a backwards flip to his car, somehow opening the door, sliding in and racing off. That dude is amazing!

    SYITG

  • Cajun Booty Runners – from Mayhem

    Conditions: 68F feels like 71F wind 3mph out of the South… for February!

    Fracsac seemed unsure where he would post, but after hearing there would be booty he was an HC.

    It is February, so we had to get miles in. Whether you do it before the workout, after the workout, at lunch, or at midnight, it doesn’t matter. Every Step Counts. Every Mile Matters.

    Warmarama
    Mosey to the foot of Canal
    A-slow-G, GG, carioca facing East to the top, then carioca facing west to the bottom
    PPP, MC, mosey to the top
    Motivators counting down from 7

    Indian Run the levee to the 63yr old Mardi Gras Fountain
    Figure 8s – from Lakeshore Dr, run to the fountain, head East, circle the fountain, West most path back, down Lakeshore Dr = 400M
    High Rise informed us of the path options, to our surprise, clarification provided
    After each loop we did merkins, squats, big boys
    4 rounds (25 each, 20 each, 15, each, 10 each)

    Head East for about 100M
    7 minute AMRAP
    Sprint (80%-90%) 100M back and do burpees, mosey (50%) back and do burpees, sprint, burpees, mosey, burpees, etc.

    Mosey to the lakefront
    4 (yes only 4) minutes of Mary

    To the flag
    COT
    Announcements- Freed to Lead, IOAM
    Intentions- Cropduster’s recovery, St Dominic family

    Thanks to Pinewood for calling me out to step up.
    Leading The Uptowner tomorrow (which I forgot about), will be first back-to-back.

    SYITG!

  • Bongo 9th Manniversary – from Bongo

    What a good morning to celebrate 9 years with this great organization and establishment or F3. A number of PAX joined the celebration to the comforts of 60 degree weather with no rain but a bit overcast to hide the rewarding sunset of the morning. It was also great to mention we had a Mr MC going us from Tallahasse to experience a full lakefront beat down.

    In any event, again this work out surrounded around by 9 years and longevity with F3 and of course the number 9, or multiples of Here we go:

    Warm Up

    SSH X 18
    Grass Grabbers X 9
    Arm circles X 9
    Abe Vigota X 9
    Mountain Climbers X 18

    Taking a piece from Rudy Mothership workout, at base of Canal Blvd we will do the following:

    (9) Burpees and then a running exercise up the levee. Repeat for a total of 9 times:

    Running variations — forward run, backwards run, Carioci both sides , lunge walk, bear crawl half way, backwards run, high knees, forward run. We did all 9.

    To the lakefront where a simulated box jump was performed but I skipped and used it for an intro to my box jump story splitting my chin at Museam of Art and…… finishing the work out as a Q. Always remember…

    Then for for bench exercises:

    Dips X 18
    Steps ups X 9
    Incline merkins X 9
    Hello Dolly X 18
    Flutter Kicks X 18

    COT for all and a thanks for a great 9 years and hope for another 9, 18, 27 for the future!!

    See you on the radio.

    Bongo

  • The Levee Will Keep You Warm – from Fracsac

    Pinewood rallied the Pax the night before and encouraged a strong showing at Okwata. 8 Pax heeded the call including YHC.
    Upon a quick check of the Q sheet at 0528 YHC noticed it was still empty, and by 0529 Okwata had a Q.

    Conditions: 35 degrees and dry with a cold NE wind bringing the feel like temps into the 20s.

    Brief disclaimer with a mosey to Canal for the warmup.

    The thang:

    11s up and over the levee in the bike lane on Canal. Hand release merkins on one side and burpees on the other, always stopping at the top for 5 x SSH.

    Thanks for coming out and keeping Okwata going!

  • Frosty Front – from Pinewood

    Joint Q between Chips, Catfish, Fracsac, and YHC to satisfy today MABA goal

    Conditions: 45 F / E 12 mph

    Warmup:
    Slow Abegodas x10
    Motivators x7
    Forward and Reverse Arm Circles in Tiefighter lunge position x20
    Seal Claps x10
    Grass Grabbers x10

    Mosey across the street to the lakefront

    Thang One: 40 burpees
    At every light pole do 5 burpees x6
    Last 2 poles do 5 bodybuilders x2

    Thang Two:
    Hillbilly SSH x20
    SSH x20
    Jumping Lunges x20

    Thang Three: Elevens (110 burpees)
    Starting with 1 burpee with a mosey to 10 bodybuilders and a scantron mosey back to burpees
    Freddy Mercuries to wait for the six

    Mosey back to flag: watch for curbs!

    Cooldown: 10 Burpees

    COT

    Totaled 160 burpees on the 2nd day of the new year!

  • Finish It! The Worst Version of 11’s – from Squints

    Mosey Around the Fountain to Warmups
    • Abe Vigodas x 10
    • Grass Grabbers x 10
    • Side Straddle Hops (SSH) x 10
    • Arm Circles (Forward & Reverse) x 11 each
    • Shoulder Taps x 10
    • Peter Parkers x 10

    Mosey Near the Lake for Thang 1 (2 Rounds)
    • Right Leg Step-Ups x 10
    • Left Leg Step-Ups x 10
    • Gas Pumpers x 10
    • Monkey Humpers x 10

    Thang 2: Route 66
    • Merkins

    Mosey to the Levee for the “Worst Version of 11’s”
    Exercises:
    • Bottom of Levee: Donkey Kicks
    • Top of Levee: Burpees
    Movements:
    • Bear Crawl to the Bottom
    • Bernie Sanders to the Top

    Mosey Back to the Flag for Circle of Trust (COT)

  • Okwataween – from Squints

    Mosey to the Fountain

    Warmup

    •
    Side-Straddle Hops (SSH) – 15 reps
    •
    Abe Vigodas – 10 reps
    •
    Arm Circles Forward – 10 reps
    •
    Arm Circles Reverse – 10 reps
    •
    Seal Claps – 10 reps
    •
    Side Steps Across the Lawn
    •
    Peter Parkers – 10 reps
    •
    Shoulder Taps – 10 reps

    Thang 1: House of Pain

    Mosey to the House of Pain, then 3 rounds of:

    •
    Pull-Ups – 30 seconds
    •
    Dips – 30 seconds
    •
    Derkin Push-Ups – 30 seconds

    Thang 2: Slam Ball Timer

    Mosey back to the Fountain. One Pax member takes the Slam Ball up the levee (5 slams at the top) while the other Pax perform:

    •
    American Hammers
    •
    8-Count Body Builders

    Thang 3: Core & Leg Burnout

    Three rounds, 30 seconds each of:

    •
    WW3 Sit-Ups with Slam Ball
    •
    Jump Squats
    •
    Monkey Humpers

    Mosey back to the Flag for COT

  • You Can’t Ignore The H8! – from Hawgcycle

    You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.

    The Thang:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point, you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins…burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
    The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP in 40 minutes.

    NMM

    • This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
    • We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
    • Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
    • A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
    • Three completed all 8 laps today: Smooth, YHC, and The Architect.
    • Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
    • If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
    • There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
    • Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.