YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
• SSH
• IW
• HB
• AC
• MC
The Thang
• Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
• Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
• Circle on the Lake for Mary
Counterama, Namerama, COT
NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
Thank you for the opportunity to lead,
Da Parish
Tag: Okwata
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A Well Thought Out & Executed Fountain Beatdown – from Da Parish
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Wata Windy Morning (Okwata 2021-01-28) – from Catfish
A windy, chilly day at Okwata with 9 PAX: Triple Shift, Snooze, Saban, Kuch, YaMamaNem, Pop Tart, Griswald, Low Notes (FNG), Catfish. Started by moseying over to the dampened lake area for a warmup with Abe Vigoda, Grass Grabbers, and SSH. Continued with Imperial Squat Walkers, then moseyed over to the grass across the street to get away from the noisy wind. For the record, didn’t do much.
On to faces for Peter Parkers and plank jacks. Back up to feet for five minutes of EMOM burpees.
Moseyed over to the House of Pain for stations: Pull Ups, Merkins, Jump Squats, and Dips. 10 pullups was the timer, did 2 rounds. Moved to other side of the levee for a timed exercise with 20 Abe Lincolns at the bottom, Bernie Sanders up, 20 leg lifts, mosey back down. Rinsed and repeated for about 5 minutes.
Back to the top of the levee for an Indian run down to canal, then looped back to the parking lot for another five minutes of 10 EMOM burpees. Back to flag for COT and naming of FNG. He’s a bass player, so Low Notes was the decision. -
Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish
Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
Back to flag for CoT. Coffeeteria at PJ’s on Canal. -
A Great Morning back at Okwata
Forgive me on the PAX names, totally didn’t take note and slept since Thursday.
Good to be back as a Q, overall simple workout with focus on Burpee’s with this great weather to help move us along.
Warm up
10 – Abe Begotas
15-IW
15- PP
15 – MC
20 arm circles
30 – SSH
The Thing:
Route 66 or Suicide….? Altered to really 55:
run to each light pole, do 1 burpee, then come back to base, 2 burpees, repeat to 10. Better part of the 45 mins.
No sense in going to Okwata if you are not going to utilize the levee in some way:
Run backwards up Canal blvd to top of levee, 10 big boy sit ups, repeat 3 times.
Mary at the Lakefront with Sun rise:
15 flutter kicks
15 Hello Dolly’s
15 Freddie Mercury
2:00 plank hold
COT, announcements, prayer, etc.
Many thanks for opportunity to lead, see you on the radio.
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No Peace Without War
Like many of you, I’ve taken to reading and following David Goggins, whose story is both inspirational and at times, crushingly real. I won’t spoil any of it – the book is well worth the 20 bucks.
One of Goggins’ guiding principles is the concept of going to war with yourself on a daily basis. He believes in challenging yourself, putting yourself in uncomfortable or impossible positions where you’ll be forced to make a decision to either quit or push through. Only by choosing to accept and push through the pain does real growth occur. This of course turns out to be a metaphor for life, where our ability to handle the difficult, the uncomfortable and the stuff no one else can do leads to true fulfillment.
Today, as we set out on absolutely perfect morning, greeted by a breeze, temperatures in the 70’s, and a perfect sunrise, I borrowed some words of encouragement from his book. It’s only by giving more than we thought we had when we got there this morning that we grow. I think we all lived up to that today.
Quick warmup of SSH, Hill Billies, Arm Circles and Mountain climbers, followed by a brisk run (thanks Catfish) to the base of the intersection.
Once we arrived we partnered up for some 1. AMRAP Mary (to give the shoulders a break from Iron Pax) 2. sprints up and mosey down the levee.
Once complete, we lined up for an Indian Run down the levee. Swept the 6, turned back for a Bataan Death March all the way back. As we got close, everyone was instructed to drop for burpees and sprint it out.
We swept the 6 and headed back to the flag for some burpees to seal the deal as the clock struck 6:15. Moment of silence to focus on thankfulness for the present and how we could help others today. Surge led us out with the prayer for generosity.
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4 Years of F3 and You Could Look Like Me
Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.
W/U
- SSH x 30
- IW x 15
- HB x 15
- AC x 10 x 10
- Peter Parker x 15
- Parker Peter x 15
- Self Love
The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.
- Plank Jacks
- Tempo Merkins – 2 count up, 2 count down
- Step Ups
- Dips
Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.
Counterama, Namerama
Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.
NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.
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Dirty McH8
w/u
- SSH
- IW
- HB
- MC
- JL
The Thang
Mosey to the foot of Canal and face the H8. We will perform 12 reps of 3 exercises (chest, legs, core) and then run a lap of the H8 sans burpees (up the levee, bear crawl the neutral ground, down the levee, up the levee, bear crawl the neutral ground, down the levee).
Since I waited too long to write my back blast, I forget the exercises but there were Merkins, Stagger merkins, diamond merkins, squats, lunges, bobby hurleys, LBCs, leg lifts, and some more. I hope I got the PAX correct.
Thank you for the opportunity to lead,
Da Parish
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Summer Cold Front?
A bit late on the back blast, but better late than never to keep up the habit.
Good crowd on this mid-June morning, most likely due to cooler than normal June temperatures with minimal humidity, enjoy while you can….
Overall, this was a running running work out with a bit of boot camp breaks. Overall we tracked over 3.5 miles, didn’t really intend for that but alway more comfortable using my legs more than anything.
Warm up
5 Peter Parkers
20 Windmills
25 IW
31 SSH
20 Mountain Climbers
First an 11 using canal street OOC lane/levee, sit ups at bottom, squats up top
Then across the street to the Lakefront for say a suicide Route 66 Burpee exercise?
Start at light pole 0, run to light pole 1, then 1 burpee
Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees
Repeat to 10
Planned for Mary at the flag but time was out….
Normal closing ceremonies.
Many thanks for the opportunity to lead and putting up with he cardio, definitely need to Q more.
See you on the radio.
Dave Dauterive
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Everybody H8s Okwata
The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.
W/U
- Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
- SSH x 25
- IW x 25
- AC x 10 x 10
- MC x 20
- JL x 10
The Thang(s)
- H8 (2-3 Laps) – 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)
- Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
- Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
- Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs
Couterama, Namerama, Naming of the FNG (another Chalmation!), COT
Thank you for the opportunity to lead,
Da Parish