F3 New Orleans

Tag: Okwata

  • Winter is Coming….nah..It’s Here!

    “Iron sharpens iron” – F3

    It was so cold this gloom, but three merry men gathered in the Arctic Tundra to better themselves with YHC.  Nothing to say at the start, we were shivering…so we were off, but first…

    DISCLAIMER

    The Thang

    Warm-up mosey/karioki/backpedal around the Mardi Gras fountain with backs facing the lake…gotta keep your face safe from wind burn, and then over the levee to avoid the windchill.

    COP #1: Must-Needed Warmup

    10x SSH IC
    10x Plank Jacks IC
    10x SSH IC
    10x Cowbell Jacks IC (yep, same Squat Jack joke in 2018)
    10x Seal Jacks IC

    Nice and toasty!  Line up in the street by a lamp post, let’s call it Lamp#2.

    OYO: Sprint Circuit

    YHC loves circuits..and circuits love the Pax…

    • Sprint to Lamp#3
    • Exercise A
    • Jog (faster than a mosey) thru Lamp#2 to Lamp#1
    • Exercise B
    • Sprint back to Lamp#2
    • Plank and wait for six
    • Mary Exercise

    We did four rounds of this circuit:

    Round 1: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 20x LBCs
    Round 2: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 15x Flutters & 15x Hello Dolly
    Round 3: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 8x Hi/Low Plank Walk (R/L sides)
    Round 4: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 30x Putins

    JV scared a Great Dane and his owner on the the fourth sprint….he ran right at the dog…of course, JV won the game of chicken, and the Pax won by not getting a visit from the men in blue!  I guess this is his way to say “Good Morning!”

    Mosey down towards Canal and circle up.

    COP #2: Jack Webbs (1:2 Ratio)

    A Merkin followed by 2x Air Presses, increase Merks by 1 and Presses by 2….YHC chickened out and stopped the work at 8x Merkins. Pax called me out:

    startled peter macnicol GIF by Ghostbusters

    As you see, YHC has been sick (probably had what Rudy had) all week, and I was a leaky faucet of mucus this gloom…TMI? So we did an 8 count. #QwhatUcanDo

    Mosey over to Canal and circle up for instructions.

    OYO: Animal Parade

    Three laps up the levee, transform into animal, run down the levee on the other side, and walk over to the start.

    Lap 1 = Bear Crawl
    Lap 2 = Duck Walk
    Lap 3 = Frog Hop

    Mosey back to the flag, where we held the COT (Countoff, Nameorama, Shoutouts, and a Prayer).  Thanks for letting me lead this fine group of Pax!

    Moleskin

    There isn’t a better feeling than to go thru a freezing weather beatdown with your F3 Brothers…. get out that nice and toasty fartsack and post tomorrow with Roots @ WPM or with ???? @ the Uptowner (we need a Q to sign up!).

    Word on the street is that Rudy went pie shopping today for Da Parish…post at The Mothership to check out what flavor pie he gets!  Here was a picture of Rudy (left) and Da Parish (right) after the game:

    Fun

    CSAUP Alert:  Jackson Day Race is this Sunday!  Check with Da Parish for details..of course, after he eats his Humble Pie (this is my guess).

     

  • Winter Solstice

    Winter Solstice

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    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

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    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

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

  • Okwata Wind Chill

    The wind was howling at Okwata and made for a feels-like temperature in the thirtys.  At least, it wasn’t raining.  After the disclaimer, the Q promised one thing: we won’t stop moving.  The PAX moseyed to Canal and over the levee for some shelter to warm-up.

    Warm-Up: SSH (x25), Abe Vigoda (x15), Arm Circles (x10 f/r), Imperial Walkers (x25), Mountain Climbers (x25)

    Then, straight into the THANG: BLIMPS pyramid (i.e., BLIMPSPMILB, count 5, 10, . . . 30, 25, 20, . . . 5). In between exercises, the PAX moseyed to the top of the levee into the wind, across the neutral ground, and back to the start.

    Then, Mary with a DJ: LBCs (x20), Flutter Kick (x20), Penguins (x20), and Slow Dying Cockroach (x20).  Excellent choices by the DJs!

    The PAX then moseyed  back to the flag for Name-arama, Intentions, and Prayer.  Sky Q teach me to be generous.

    AMDG

  • Thankful 4 F3

    Excitement had been building all week.  Two Yutes was scheduled for his VQ on Thanksgiving morning.  The excitement from the pax was natural.  It’s encouraging when guys are willing to post on a holiday morning.  It’s even more encouraging when a guy steps up and says he will lead on a holiday morning.  So to have a guy willing to lead for the first time on a holiday morning was impressive.

    Unfortunately fate had different plans for Two Yutes.  YHC received a text at 0500 stating that Two Yutes had come down with a stomach bug (graciously provided by one of his two yutes no doubt) and he would be unable to post.  It’s a shame.  He had shared a preview of the plan with me and it was going to be a great one.  Much better than what actually transpired.  Oh well, save it for next year.  Shorty, pencil the man in for 11/22/2018.

    YHC gave the disclaimer amid palpable disappointment concerning the man providing the disclaimer.  Then we were off in search of new territory, 6 F3Nola vets, 1 from F3 Birmingham, and 2 Holiday FNGs.

    The Thang

    We headed east where YHC found a well lit, fairly even, fairly dry area near the lake.  We circled up for 25 SSH (IC), 20 Merkins (IC), 30 Imperial Walkers (IC), 20 Peter Parkers (IC), and 20 Low Slow Squats (IC)

    We headed further east, crossing the bridge and circling up on the far side.  Here we commenced a Dirty McDeuce.  All exercises 12 reps in cadence, each set followed by a lap around the grassy area (quarter of a mile?)

    • Set 1: Abe Lincolns, Sissy Squats (#CrowdPleaser), LBCs
    • Set 2: Wide Merks, Plie Squats, LBTs
    • Set 3: Tempo Diamonds, Squats, Dying Cockroach
    • Set 4: Carolina Drydocks, Monkey Humpers, Mountain Climbers

    Next we took advantage of the nearby parking lot.  Partnered up.  Pax 1 line jumps parking line while Pax 2 does 15 merkins.  Flap Jack and repeato until 4 sets are completed.

    This left just enough time to head back and go to the top of the levee for….if Tool or Cowbell is reading this, I am sure they can guess it…..

    Quadraphilia! – Always facing the lake, down and back up the levee amrap for 4 minutes.

    Headed back to the flag where we had the COT, gave thanks and named our FNGs.

    Moleskin

    The Dirty McDeuce is one of Yankee’s favorites.  Leading it today was my way of saying thanks to him for EH’ing me 3 years ago.

    We were joined today by Happy from F3 Birmingham.  It’s always a pleasure to work out with guys from different regions of the country.  They must be doing something right in Birmingham, because he was leading the charge all morning.

    FNG Gator earned his name from the socks he wore this morning.  He’s Jingle Vader’s nephew and the sense of style is obviously hereditary.  FNG Magellen had a difficult time finding the AO.

    At the COT, everyone had a chance to sound off on what they are thankful for.  The list included Family, Freedom, Marriage (Happy Anniversary Frac!), Quadraphilia (I’m lying), our 2.0s etc.  We have a lot to be grateful for.

    T-claps to Da Parish for posting prior to the Turkey Day Race.  That’s a man trying to earn his Turkey and Gravy.

  • Okwata Barre Redux

    A still, muggy morning at Okwata after a brief touch of fall . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, Peter Parkers x15, Parker Peters x15.

    The PAX moseyed around the fountain and went to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it.

    COP4: The PAX moseyed to the Cabana of Pain for 2 sets of AMRAP pull-ups.

    Count off, Nameorama, close out with announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

     

     

     

     

  • And Then There Were Three

    One of YHC’s favorite songs: from Genesis’ 1978 album And Then There Were Three.  Sure enough, as 5:30 arrived on the shores of Lake Pontchartrain – 3 PAX gathered for a workout.

    But today’s theme was not Genesis.  No, not today (but maybe a future workout).  Today YHC had something else in mind.  Technically, YHC had something else in the trunk.

    The Thang: Mosey to the trunk of YHC’s car and each PAX grab a pair of bricks.  Get to know your bricks, they will be your friends for the next 45 minutes.

    Mosey over towards, and around, the fountain.  Mix in some High Knee, Karaoke, and Butt Kicks before settling in on the grass.

    COP #1: Usual Rudy Warmup

    • SSH x25
    • IW x25
    • Plank-o-Rama: PP x25, FM (with Bricks) x20, PP x25, PJ x30

    COP #2: 2 Pax exercise while 1 Pax runs a lap.  All exercises and laps done with bricks.  Repeat each exercise until each PAX has taken advantage of the opportunity to run laps twice.

    • 8 Count Body Builders.  (JV turned them into 10 count, adding a brick-press).
    • Lunges
    • Dying Cockroaches

    YHC noticed quickly that just holding the bricks throughout was, in itself, a good grip workout.  YHC also noticed that each lap JV ran seemed to be different – different direction, different distance.  Some around the fountain, some around 1 quad, some around both quads, some around the fountain and one quad.  While lunging, YHC wondered what the inside of JV’s head must be like.

    COP #3: October ISI Challenge continuing, so YHC needed more pullups.  With our brick friends, mosey to the top of the levee and over to the HOP.

    • Down the levee to the HOP.  Pull-ups x5
    • Up the levee.  Brick Murican x5
    • Still on the levee.  Squats x5
    • Repeat x5

    Triple Shift crushed us.  Impressive watching the machine knock out the Pull Ups then sprint back up the levee.  Nice work!

    COP #4: Mosey back to the VSF to finish with some Brick-Mary

    • Putin x20
    • Flutter x20
    • Rosalita x20
    • Crunch x20

    COT: Countoff and Name-o-rama (both of which go pretty quickly when there are only 3).  Finish with a prayer, asking for God’s providence to help us use the gift of today wisely.  YHC asks for blessings on a long time friend of the family who passed away last night.  Close with St. Ignatius’ Prayer for Generosity.

    JV, Triple Shift: Thank you for humoring me as I decided to try something different today with the bricks.  I think it went well enough that I’ll give it a shot again one day soon.

  • #ConqueringH8!

    Event:  3rd Running of the H8!

    Conditions: Breezy and 70ish

    Field: 12 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    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 (bupee 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 and then moseyed back to the flag.

    Moleskin

    • 5 of the 12 participants #ConqueredH8!  That’s a pretty good percentage.
    • Welcome to Cowbell and Nip/Tuck, the two newest members of H8! club.
    • Nip/Tuck is the first Uptowner to #ConquerH8!
    • SOGO showed up 6 minutes late, or he would have conquered.  #DontBeL8.
    • Now that Cowbell has done it, I fully expect to see him standing across Lakeshore Dr. in flip flops with a Pina Colada in his hand observing the next one.

    Shorty suggested that #ConquerH8! become the new social motto for the world.  There’s a lot of hate in the world today and this has been are rough few months.  So let’s keep growing this thing.  There were thousands of men this morning that committed to making themselves better, and that’s some good news for the world.  Keep at it.  #ConquerH8!

  • Answering the Call

    Shorty asked if anyone could cover his Q this week at Okwata, as he would be out of town.  YHC quickly answered the call and stepped up.  Late Wednesday, YHC issued a subliminal call to other Pax through Group Me, but who would answer the call?

    YHC arrived at least 4 minutes early, planted the shovel flag and waited for the determined to arrive.  Surge was attempting to make Rudy aware of the classic movie “Little Big Man” but Rudy denied having any knowledge of it.  YHC took a mental note, maybe this classic will get added to a future beatdown.  As the clock turned to 0530, YHC called out the disclaimer, as the remaining few Pax filtered in.

    The thang

    Mosey to the fountain, made a reverse circle around it, and ended on the patch of freshly cut grass just in front of it for:

    Warm up

    SSH IC x 31…..there’s something about that number
    Imperial Squat Walker IC x 15….nice and slow to get that deep squat!
    Abe Vigodas IC x 10

    StartEx #1

    Jack Webb Double Shots at the Bar…an Okwata favorite!
    Line up along the railing of the fountain.
    One merkin followed by two air presses (double shot) in the peoples chair position at the barre.
    Two merkins….four shots..
    Three merkins….six shots…
    You get the idea….
    Ten merkins…..twenty shots. Hold the peoples chair until all Pax completed.

    YHC had a great Okwata partner beatdown in mind, but an odd number of Pax called for the back up plan. Since 11 is an odd number, and we have an odd number of Pax…..

    StartEx #2

    Mosey to the levee near the HOP for 11’s.
    Start with 10 burpees on the freshly cut grass of the Okwata side, run up and over the levee, and do 1 Jump Squat on the other side.
    As we crossed the levee, we discovered the lawn crew was perhaps unaware of the existence of land on the south side of the levee.
    The Pax finished with 1 burpee and 10 Jump Squats, and ended back on the evenly mowed grass.

    With being so close to the HOP, let’s take advantage of it!

    StartEx #3

    Three stations, three Pax in each station
    Station one – Catalina Wine Mixers x 15 (Timer)
    Station two – Pull ups (AMRAP)
    Station three – Step Ups (AMRAP)
    After an exhausting evolution, YHC called for a rinse and repeat!

    Mosey back to the flag for a few minutes of Mary!
    All IC
    WW II Situps x 15
    Flutter Kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and closed it out with a prayer to the Sky Q.

    8 determined Pax answered the call and joined YHC in the gloom of Okwata.  Even Terabyte made the trek all the way from the outskirts of the world, a place some refer to as the “River Ridge.”  If you are reading this and you did not post at Lafitte’s Plunge or Okwata, then perhaps your Thursday morning was not as meaningful as it could have been.  But don’t fret, tomorrow is a new day with a new gloom, and next Thursday will be here before you know it.  Will you answer the call?

    Thanks to the 8 Pax for answering the call and posting with me today.  SYITG!

     

    Fracsac

     

     

  • The 40 – Again

    In preparation for tonight’s U2 The Joshua Tree concert, YHC decided he’d don his Edge hat, grab his music (Thanks Bogey for the louder-than-mine speaker!), and put together a U2 playlist.  And what better way to celebrate than with the workout first inspired by U2’s anthem: “40”.  That’s right, the 40 is back, and better than ever.  So after the disclaimer, 10 PAX set off.

    First, lets climb our One Tree Hill: the levee (yeah, I know it doesn’t have any trees – but its the best I got).  SSH x30, as its the 30th anniversary tour.  Then we start the 40.  You should all know the drill: 10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Cross the levee in between each set.  When all is said and done, up and over the levee 40 times.  And that 40th time is a REAL TREAT.

    For the U2 theme, YHC selected 10 of his favorite U2 songs for each exercise

    I Will Follow: Imperial Walkers.  First song from the first album, Boy, in 1980.  Written as an ode to Bono’s Mom.

    Gloria: Giraffes.  From October in 1981.  “Gloria in te domine, Gloria exultate” – Glory to you, Lord.  At this point, much mumble chatter about how most of the PAX has been listening to U2 longer than Cowbell has been alive.  #Hate

    Sunday Bloody Sunday: Box Cutters.  From War in 1983.  The song actually preaches respect and tolerance when faced with hate, and is not a song celebrating rebellion and resistance.

    Bad: You know what’s really bad?  That’s right: Burpees.  The song performed at Live Aid that really launched U2 to US stardom.  Fun Fact, for those that remember live aid: the rest of the band had NO IDEA what happened to Bono while he was off stage pulling girls out of the crowd.  They were on stage just playing the riff over and over, and apparently starting to look at each other wondering what to do next.

    https://www.youtube.com/watch?v=jDNGlc_ypps

    Red Hill Mining Town: Chilcutts.  From 1987’s the Joshua Tree.  YHC’s head is sweating something fierce, so the Edge Hat finally has to go.  Though its probably coming back for the concert tonight, much to my M’s chagrin.

    Half Way.  Triple Shift, give us 20

    Sweetest Thing: Peter-Parker-Peters  B-side of Where the Streets Have No Name, from The Joshua Tree.  Apology song to Bono’s wife for missing her birthday while recording.

    All I Want Is You: Crossfit Murkins.  From Rattle and Hum in 1989.  We have now entered the era where Cowbell was alive.  We have also entered Grumpy Jingle Vader territory.  “All of this music sounds the same” he grumbles up and down the levee.

    DJ Rudy having Phone Problems.  JV gives us a 20 count

    One: Lunges (needed some leg work….)  From Achtung Baby in 1991.  Relevant calls for unity even while acknowledging our differences “One life, but we’re not the same.  We get to carry each other, carry each other”

    Walk On: LBCs 2000 All that I Can’t Leave Behind.  Torque chimes in “Finally some decent workout music”.  Jingle Vader grumbles that its still all sounds the same.  Tool asks when U2 became popular.  Bogey sings something or other.

    Original of the Species: Squat Jumps (because my quad’s really needed a little extra work by this time).  2004 How to Dismantle an Atomic Bomb.  Apropos for YHC, as today is his daughter’s 21st birthday.  This song written for The Edge’s daughter, about the challenges for raising girls and resisting the pressures they face.  I don’t know how Triple Shift was able to run up the levee that fast by the end.  Nice work!

    ======

    Mosey back down the mountain to the Destrahan flag (thanks Torque!).

    Circle up for Count-off, Name-o-rama and prayers.  Remember FracSac’s father and aunt-in-law, for those recovering from hurricanes and floods.  YHC asks for guidance in learning how to live life better, in ways that serve God, and our family, friends and brethren.

  • Hurricanes Hoedown and a Special Prayer

    This morning, we were thankful for the cold front protecting our city and making our beatdown a little easier.

    After the disclaimer, the PAX moseyed around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, and Peter Parkers x20.

    The PAX then moseyed down to a lighted a portion of the levee for an 11 with burpees (descending) and low-slow squats (ascending).   Next, the PAX enjoyed a hurricane hoedown (today, hurricanes) with wife pleasers ending each set.

    For the last COP, the PAX moseyed to the Cabana of Pain and broke into two groups.  One group did pull-ups AMRAP. The other group did dips x20 for the timer.

    The PAX moseyed to the virtual flag for count off, Nameorama, announcements, intentions, and prayer.  We prayed for those that were not and will not be spared from hurricanes this season and asked that we be given the generosity to pray for them and help them out in any way we can.  Sky Q, teach us to be generous!