F3 New Orleans

Tag: Okwata

  • 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!

  • Palms over Okwata

    The skies were clear, Okwata was quiet, and a brisk breeze was blowing from the south as 8 men gathered in the gloom.  Disclaimer, then mosey . . . a quick lap around the fountain then across the street to the seawall and turn . . . east?  Already the mumble chatter starts – “I’ve never been this way before; are we lost?” “Are we still in New Orleans?” – but we stop at the end of the palm trees and circle up.

    COP # 1: Warmup (all x 20 IC)

    • SSHs
    • Abe Vigodas
    • Bird Dogs
    • Peter Parkers
    • Plank Jacks
    • IWs
    • Sun Gods (10 each way)

    Quick mosey . . . 10 yards to the first palm tree.

    COP #2 (well, not really a circle): King of Hearts

    • 10 planters, so 10 Irkins on the first planter, then sprint to the end and backpedal to the second planter, 9 Irkins, sprint, backpedal, and so on. Plank and wait at the end.

    A lot of huffing and puffing from the PAX, as the backpedaling took its toll. So onward. Mosey to the west and, oh look, more palm trees.

    • 8 planters, so 8 dips on the first planter, Carioca to the end on the street side and back on the lake side (to avoid collisions), always facing Okwata, 7 dips on the second planter, Carioca, and so on.

    Now that the PAX are warmed up, continue moseying to the west, and guess what? More palm trees.

    • 3 planters, so 6 Derkins, lateral shuffle to the end and back, 3 Derkins on the second planter, shuffle, and 1 Derkin on the last planter

    Still some time left, so mosey across the street to Canal.

    COP #3 (again, not really a circle): 4 Corners

    YHC wrote down “horizontal squats” for the first corner, but couldn’t remember what he intended (resulting in much mumble chatter), so:

    • Sprint up the levee to the second corner for Iron Mikes (split jumps) x 10 IC
    • Crossover run to the third corner for Squat Jumps x 10 IC
    • Sprint down the levee to the fourth corner for Hillbillies x 10 IC
    • Crossover run back to the first corner for Low Slow Squats x 10 IC (during which YHC remembered what he meant by “horizontal squats” – another day)

    Mosey back to the Flag for some Mary (all x 10 IC):

    • American Hammers
    • Hello Dollys
    • Rosalitas
    • Flutter Kicks
    • Lance Armstrongs (both sides)

    Time’s up so Count-Off, Name-o-rama, Announcements/Intentions, and a Prayer.

    Thanks for giving me the opportunity to lead.

     

  • Anniversary Q

    “Success is a Journey, not a destination” – Arthur Ashe

    YHC started F3 on August 24, 2015.  There is no question that it has had a big impact on my life… both physically and mentally.  YHC wanted to explore the beatdown that happened 2 years ago (+ 1 day since I’m late with the writing) with the other 6 Pax that posted in the Okwata Gloom…. but first

    DISCLAIMER

    The Thang

    Warmup mosey around the fountain, and over to a grassy area:

    COP#1: Warmup

    20x SSH IC
    20x Imp. Walkers IC
    20x Peter Parkers IC
    20x Seal Jacks IC
    20x Hillbillies IC
    20x Parker Peters IC

    Mosey over to the lake and along the edge to the first of seven potted plants.

    OYO: Plantercides

    Pax runs to the first planter to do 10x Box Jumps, then Bear Crawl back to the start line.  Increase planter number by 1 each time.

    Rudy threw in some lagniappe sets at the end…nice job Mr. Respect – 1 day.

    Mosey over to the corner of Canal & Lakeshore Dr.

    As a group: Jacob’s Ladder

    Pax runs up the levee, does a burpee, then runs back down & Al Gore until the 6 is back.  Increase burpee count by 1 each levee run.  Stop after the 7th set since this is perfection.

    At the start of each set, YHC talked about each Pax that posted at Rock City with me when I was an FNG 2 years ago:

    1 – Amnesty: the one who gave me the name… “Well, you’re tall…so let’s name you Shorty.”
    2 – Billboard (FNG): #FNGBros…. he was EH’d by his son in North Carolina I believe…don’t quote me on it tho
    3 – Jazzy: the one who “Ain’t dere no mo’”… actually was JV’s name before he was named Jingle Vader (much better IMO)….put that in your F3 Trivial Pursuit knowledge.
    4 – Reluctant Yankee: the Nantan of F3NOLA…. I was in awe, but more importantly: See Uptown! You can leave your shell once in a while!
    5 – Tool: the one who unknowingly EH’d me…..short story is that Tool EH’d Wambach, my cousin. Wambach was sparsely active and battling through injuries; but he thought that YHC would love this F3 group and connected me to Tool about the F3 schedule/website.
    6 – Tundra: the one who went to Jordan.  Not sure on this as well, but I believe he hasn’t been back since this beatdown.
    7 – Hawgcycle (QIC): the Q who I thought was crazy for lifting/throwing rocks around… but just the right amount of crazy!

    Mosey back to the flag for some time with Mary

    COP #2: 6MOM

    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x LBTs IC
    12x Penguins IC
    12x Dying Cockroach IC
    2minx Plank-o-Rama

    Walk over to the flag, where we held the COT – Countoff, Nameorama, and Prayer.

    Thanks for letting me lead….and the memories for the past 2 years!

    Moleskin

    It’s good to reflect every once in a while.  Over the last 2 years, I have experienced what F3 is about, and I am glad that it is a part of my life now.  Last thought to leave you with: Learn to love the life journey…because there are no shortcuts; however, you can choose who you take with you along the way….and I’m bringing the F3NOLA Pax!

  • Black Cat Appreciation = EXPLOSION Appreciation

    It seems the trend these days are themed workouts, so with nothing coming to mind after a minute of thinking, YHC thought to check what “day” his Q would fall on.
    Turns out its Black Cat Appreciation Day, lame. But wait, aren’t there Black Cat fireworks? Fireworks explode. The PAX needs a good, old fashioned beatdown. Full of exercises that require exploding. Don’t know how I got there, but I decided to run with it.

    YHC pulled up with not a second to spare, gave a quick disclaimer and brief description of the beatdown, ending with “It’s gonna suck.” and we were off…

    Mosey around the fountain and onto the lakefront for:

    COP #1: WARM UP
    20 X SSH
    20 X Hillbillies
    20 X Mtn Climbers
    20 X Imperial Walkers
    20 X J Lo’s
    10 X F/B Arm Circles

    Mosey down a bit and line up facing the lake.
    Invisible Box Drill- stand on one leg and hop around 4 corners of your box.
    20 each leg
    10 each leg

    mosey to the base of Okwata mountain at the foot of Canal St. for the Explosion course:

    10 X Plyo Merkins (Clap hands after exploding up)
    Pick a partner and race to the top of levee
    10 X Squat Thrusters (Plank exploding to squat)
    Frog jump across median
    Pick a partner and sprint down
    10 X Reverse Lunge Knee up (each leg)
    Long Jump across median
    10 X Alternating Lunge Jumps
    Pick a partner sprint up and mosey down to starting point

    Rinse and repeat subbing out sprints for quick indian runs

    COP #2: MARY
    20 X LBC
    25 X American Hammer

    Mosey to the flag for count off, nameorama, announcements, intentions, and prayer.

    Moleskin:
    – T shirt order is open now. Last chance to get original logo shirt
    – Next Wednesday (8/23) The Tchoup Yard- 5:30 5k run, 6:30 Yoga, 7:30 Beer and Crunchwraps. Come for one or come for all!

    Thanks for letting me lead.

  • When the Levee Breaks…

    Okwata

    With all the hype, emergency notices at 3 am, non-working stormwater pumps, rumors, politicians and of course rain,  main themes of this workout was levee and water.

    Warmup (typical) at the fountain:

    SSH X 25

    Windmills X 20

    IW X 20

    Arm Circles X 31

    Mosey to levee for long mosey over to circle of benches

    During way over,  embrace the levee by running 4 hills up and down,  a bit wet though at the toe,  even more water getting to benches…

    Circle of Benches

    One full rotation of benches,

    Dips X 10 each bench, with feet in the water below benches,  but no rain entire workout!

    Lunge from bench to bench

    Mosey back to Lakefront and over to Canal Blvd

    4 corner Burpees

    Each corner had (10) on odd corners and (5) on even

    Repeated again,  running in between including up & down levee

    Mosey back up the levee and to picnic tables with chin up bar for some rotations

    Rotations

    A foul smell came from the trash can originally assumed to be crawfish,  but we are out of season….  Eventually our smell overtook it.

    Time keeper was running up levee with (5) squats at the crown,  and back down

    Other stations were chin ups and mercans,  now we are getting tired

    Core Work

    Final last focus on one area we missed out on

    Held plank for ~ 2:00 minutes focusing on Breath 

    In honor of Louis Armstrong’s birthday last Friday We did (117) Hello Dolly’s (well it sounded good at first like Satchmo,  we stopped at 20 due to bad timing…)

    Russian Twist 15

    Held plank again for 1:30

    Back to invisible flag for COT, nam-a rama, count, intentions, announcements, etc

    Well I myself enjoyed it,  I am feeling it tonight, hope all other felt the same.  Safe travels from our fellow South Carolina PAX and new friend that came over to get a taste of humidity.

    I’ll take tomorrow off but instead hope to see everyone on the radio bright and early (90.7 FM WWOZ),  who nows maybe I will mix in some Memphis Minnie or Pops.

    Bongo

  • Walls With Weather

    YHC woke to the rumbling sounds of thunder in the distance.  Pulled up the weather app on the phone – and it looked like it might be trouble.  But – Rain or Shine, the workout is on.  So out of bed, and off to the races.  I did make one concession to the weather, grabbing the older shoes thinking that the rains and muds of Okwata might go well with the smelly dirty footwear…

    Driving to Okwata, plenty of lightning strokes brightened the sky.  But no rain.  Pulled in to an empty lot at 5:25 and started to wonder whether all the rest of the PAX had more sense than I.  But headlights did appear in the distance, and by 5:30 our PAX party of 6 was ready to roll.  Disclaimer, then mosey towards the fountain.

    Quick warm-up to get the blood flowing.

    • SSH x30
    • Slow Windmills x15
    • IW x30

    Walls of Jericho: Joshua, Chapter 6.  The Lord commands Joshua to march his army around the walls of Jericho for 7 days.  Each day, 7 priests carry rams heads.  And the 7th day will bring the downfall of the walls.  Commemorate this with a 7x7x7 exercise.  7 Exercises, each done for 7 reps – all IC.  Then a lap around the walls (of the Mardi Gras Fountain).  Repeat 7 times.  Because its what I do, all 7 exercises are planks:

    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks
    • Floyd Mayweather
    • Shoulder Taps
    • Merkins

    Alas, the walls of the Mardi Gras fountain remained standing. In the midst of this (around day 4, I suppose), the rains started coming down.  “How refreshing”, remarked Maverick.  Strange one, that Mav….  But we mosey to the House of Pain to try and find a place to finish up out of the weather.

    Wall of Fire: Another from the F3 Lexicon.  Everyone grab some column space for People’s Chair.  1 by 1, each PAX steps out of the chair for 5 Burpees, 10 Merkins, 15 LBCs.  Then return to the chair while the next PAX takes a turn.  YHC had to call for a midway shake-em-out break.  But we persevered.

    The lightning was starting to make for a serious show.  But Mav and Cowbell repeatedly assured the PAX that the storms were at least 2 or 3 miles away.  So we continued.

    Iron Sharpening: To give everyone a head start on their Pull Ups challenge, we split for 3 stations:

    • Pull Ups AMRAP
    • Alternating Step Ups AMRAP
    • 20x Dips

    Two cycles of this (covering 2 or 3 serious lightning flashes).

    YHC had the seriously dumb though that “hey, maybe the storm has passed” based on about a 2 minute break without lightning.  So decides to head to the top of the levee for some Quadrophelia.  Right as we get to the top (as Milkman is already pressed to the ground to try and become as small as possible), one more massive lightning stroke is enough to convince YHC to call the session to a close 10 mins early.

    Circle up in the HOP for Count-off, Name-o-rama, and our closing prayer.  Lord, please bring blessings on those who care for the sick.  Thanksgiving for the rains that bring life for all of us.  See to the needs of the Farmers and Food Preparers who feed us all.

    Hope to see you all tonight – 6:30 on the Greenway Circle outside Bayou Beer Garden for an F2 workout and social.