F3 New Orleans

Tag: Okwata

  • 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.

  • The Windy H8! – just a little practice – from Mayhem

    55F – 62% RH – 52F feels like temp
    15-20mph wind gusts on the lake

    I typed a nice long BB yesterday morning. It was awesome. It is ashamed it didn’t post and you missed out. I cannot bring myself to pen such a beautifully written message again. Therefore you only get the basics…

    Chilly. Windy. 4 PAX.
    6 rounds of H8! followed by 6 minutes of Mary.

    COT
    Count
    Name
    Announcements
    Intentions

    SYITG… 10/19 @Mothership, 10/24 @Okwata, 10/26 @MistyMountain

  • H8!ing the Wind – from Mayhem

    55F feels like 50F
    65%RH
    Wind gusting at 15mph coming out of New Orleans East (felt like 30mph on the water)

    @Pinewood is bringing back the H8! 10/24 so YHC felt like we should get a little practice in before the main event.

    After two PAX relocated from the wrong parking lot, we got our total count all the way up to 4. Once again, pre-blasting may have reduced the count for a few. Or maybe it was the wintery weather. 2 of 4 PAX had to choose between stride repeats at Pontiff as part of OMR training and this beatdown.

    At 5:30 and 5 seconds, @Pinewood was itching to mosey. I don’t think it was so much that he wanted to start running figure eights as it was that he was cold even though he had on a nice thick sweatshirt and some wintery looking snow gloves. The first cold is always colder.

    Mosey to the foot of canal. Normal warm-up stuff.
    WINDYmills, concrete grabbers, mountain climbers, crab cakes, tie fightersx2

    Time for the fun. @Pinewood and @Squints have practiced the H8! before, but it was @Architecht’s first time. After giving him the rundown, he asked one quick question followed by “Ok. I got it. You don’t need to keep explaining. Mr. Rogers isn’t here.”

    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 with the wind gusting in your face. At the starting point you do a descending burp and merk pyramid starting at 6 (burpee with 6 merkins, burpee with 5 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 5, etc.
    The goal is to complete 6 laps in 30 minutes because this is ONLY PRACTICE. Each loop is approximately 0.4 miles. Therefore, to conquer the Practice H8! you will have to do the following in 30 minutes:
    • Run almost 2.5 Miles of Hills
    • 415 Yards of Bear Crawls
    • 21 Burpees
    • 56 Merkins

    A couple of PAX finished in under 30 minutes. One PAX couldn’t help himself (or didn’t pay attention) and started the burp and merk pyramid at 8 instead of 6. I don’t want to name names, but it wasn’t YHC, @Architect or @Squints. He is 20 years old. He is a student at UNO. He led Q-Source this morning. But, I don’t want to name the PAX that didn’t follow directions. That is rude.

    After practice, we took a mosey along the lake. Enjoyed the waves crashing in. Found a dry spot for 6 minutes of Mary and called it at 6:15.

    Count. Name.
    Announcements (10/19 Re-enactment, 10/24 H8!, 10/26 Convergence).
    Intentions.

    Everyone was a winner for coming out and braving the chilly windy morning.
    You verses You. Just show up and push yourself.

    SYITG

  • 2 to Tango – from Fracsac

    It was looking quiet, maybe a solo post. Cheese Steak arrives and all is good.
    Disclaimer then off to the fountain for warm up.

    Double shots with Jack Webb at the Barre.

    BLIMPS on the H8 course.

    Route 66 with Burpees at the lake.

    Derkins on each step down to the water and back up! Thought of Hawgcycle

    Finished with Mary

    CoT

    Beautiful sunrise witnessed

    SYITG

  • Is it RAIN or is it SWEAT? – from Mayhem

    77 degrees with a 100% chance of rain
    Oh and a flood watch until Saturday morning… what could go wrong

    With motivation from the site Q (@Pinewood) and other PAX, I decided to stay strong to F3’s third core principle: “Held Outdoors – Rain or Shine, Hot or Cold, we are out there”

    Upon arrival, I cracked the window and asked @Rudy in jest if it was raining so I could exit the vehicle
    Party of 9 for some @okwata fun

    Mosey to the foot of Canal to warmup
    AV, GG, PPP, ST, CC, TF, FT… IN CADENCE

    Thang 1:
    October 24th is the return of the H8! so it was time for some practice
    Plan was to perform the first two rounds of H8!, of course the mumblechatter commenced
    In referencing @Hawgcycle’s previous backblast, I was armed with the proper order of operations… @Rudy @Fracsac agreed and @Vagabond protested

    “Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground, ‘now paved’), 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.”

    We covered app. 0.8 miles of hills, 140yds of bear crawls, 15 burpees, 64 merkins

    Thang 2:
    Head to the lake. We performed TWELVES (yes @Vagabond I know it is usually ELEVENS, but I also know that we are here to push ourselves) with each station either being at a light post or 1/2 way in between two light posts. Mode of transportation is alternating broad jump and duck walk (later changed to walking lunges as it was tough to watch some duck walk, @Triple Shift wouldn’t have been happy). 11 big boys + 1 jump squat, 10 big boys + 2 jump squats… 1 big boy + 11 jump squats.

    Thang 3:
    Line up along the lakefront, facing the waves.
    Merkin Jax, up and down the mountain, 1/4 ratio
    1 merkin + 4 plank jacks, 2 M 8 PJ, 3 M 12 PJ, 4 M 16 PJ, 5 M 20 PJ, 4 M 16 PJ, 3 M 12 PJ, 2 M 8 PJ, 1 M 4 PJ

    A little bit of Mary: flutter kicks, dying cockroach, LBCs

    To the flag
    COT
    Count, Name, Announcements (10/19, 10/24, 10/26), Intentions (Georgia school shooting, @Mahatma’s foot)

    Thank you men for the opportunity to lead. PAX were challenged with showing up on a potentially horrific weather morning. Was hoping for a total of 6 and was impressed with a party of 9. Rain held out. It was tough. It was fun.

    With my #okwata VQ behind me it is on to Saturday morning where I will enjoy my #mothership VQ.

    SYITG!

  • Cat6: Okwata – from Squints

    Today marks the 19th anniversary of Hurricane Katrina, possibly one of the most challenging times in our lives. Yet, this morning, the levee system is now strong enough to withstand a Pax 7 Okwata workout.

    Warmups at the Lake:

    SSH x 20
    Abe Vigoda’s x 10
    Forward Arm Circles x 10
    Moroccan Night Clubs x 10
    Seal Claps x 10
    Reverse Arm Circles x 10
    Peter Parkers x 10
    Gas Pumpers x 10
    Calf Raises x a bunch
    Route 66: Dips

    Mosey to the pumping station wall.

    11’s ÷ 3 = Bumpies, Bear Crawl Down The Levee, Donkey Kicks

    Mosey to the Mardi Gras Fountain.

    Space Invaders with Coupon (8-Count):

    American Hammers
    Squats
    Burpees
    WW3 Situps
    Lunges
    Mosey back to the flag.

    COT:

    Counterama
    Namearama
    Intentions
    Prayer