F3 New Orleans

Tag: Okwata

  • 45 minutes of Mary

    9 strong at Okwata on a rainy gloomy gloom.

    YHC always thought to do a core only work out, today would be that day. #45minutesofmary Has it ever been done in NOLA??

    Mosey around the fountain.

    Warm Up COP:

    25 X SSH

    25 X Hillbillies

    25 X Plank Jacks

    15 X Cowbells (Smurf Jacks)

    10 F/B X Arm Circles

    Mosey to the lakefront for:

    “Hurricane Hoedown”

    4 different variations of flutter kicks (Sitting up right with hands in the air, slightly reclined, laying down, crunch position)

    7 X each variation

    6 X each variation, etc. down to 1

    11’s on the lakefront (LBC / Hello Dolly)

    Mosey up Canal Blvd to the levee and to the pull up bar shelter.

    Circuit:

    -Hanging Leg Ups

    -Russian Twist X 20 (TImer)

    -Dying Cockroach

    Repeat X 2 (last round Russian Twist X 10)

    Mosey to the parking lot median for:

    “Hands of TIme”

    Circle up, feet out, heads in, legs at 90 degrees, legs down to 10 degrees and count off after the person to your left counts,legs back to 90. continue around the circle.

    We got to 150. #crowdpleaser

    1 minute left, time for Mary!

    20 X LBC

    Great post by the entire PAX, especially our Friendly New Visitor from Spain, The Stranger!

    Always a pleasure to lead y’all.

  • Get Shorty

    It all started with a simple request on the GroupMe App.  Hawgcycle asked if someone could cover his Q at Okwata, and Shorty quickly, too quickly, volunteered. YHC responded that he would be the back up, but had no worries in regard to Shorty posting. YHC posted just to see what sort of beat down Shorty would bring this day. YHC should have known it was a well thought out plot, a plot to get YHC to post. YHC was trying to rest the hamstring, aka Yoga Butt, but not this day.
    Due to a severe case of fartsacking, the part of Shorty will be played by Chili Palmer….

    Four Okwata die hards posted for an epic beatdown, which YHC thought would be brought by Shorty. Apparently the Cadillac of Minivans was calling, so no Shorty here.

    YHC: Chili, what do you think about Shorty fartsacking?
    Chili: I’m not gonna say anymore than I have to, if that.

    Well, I guess YHC would need to bring it today. It was an incredibly cool and brisk morning at Okwata, and a welcomed change from the humid conditions as of late. Time to get to it! But first, the disclaimer…..and then

    The Thang

    Mosey around the mardi gras fountain, karaoke left, then right. Circle up in front of the fountain for a warm up:

    SSH IC x 31
    IW IC x 15
    Windmills (Abe Vigodas) IC x 10 (gotta stretch that hamstring)

    Mosey back to the fountain for COP 1
    Jack Webb double shots at the barre – some mumble chatter about not seeing that coming…..
    YHC: Chili, you think we should do Jack Webbs at the barre?
    Chili: Look at me.
    YHC: I’m looking at you.
    Chili: No, I want you to look at me the way I’m looking at you.
    YHC: (Awkward)

    The PAX does 1 merkin, followed by double shots (air presses) in the peoples chair against the fountain rail, up to 10 merkins. That’s a total of 55 merkins.

    Mosey to the House of Pain….would the PAX be hit by a stench and a swarm of bugs again? Nope, all clean and ready for action!
    COP 2 – Four stations
    Run up levee, 5 burpees on top, run down other side and back up, 5 burpees on top, return to HOP (Timer)
    Catalina Wine Mixers – AMRAP
    Bobby Hurley’s – AMRAP
    Pull Ups – AMRAP
    One round is all – YHC didn’t think it warranted a repeat….

    Mosey to the corner of Lakeshore and Canal – COP 3 – Four Corners
    Corner 1 – 10 x Catalina Wine Mixers IC
    Run across levee to second corner
    Corner 2 – 10 x Bobby Hurley’s (not IC but together)
    Run to third corner
    Corner 3 – 10 x Merkins IC (4 count) – 20 total
    Run across levee to fourth corner
    Corner 4 – 10 x Lunges IC (4 count)
    Return to first corner…
    BLIMPS (Use same corners methodology) Welcome Da Parish! Riding that bike back and forth across the levee like a machine!
    Corner 1 – 5 x Burpees IC (Actually 8 count body builders)
    Run across levee to second corner
    Corner 2 – 10 x Lunges IC (4 count)
    Run to third corner
    Corner 3 – 15 x IW IC
    Run across levee to fourth corner
    Corner 4 – 20 x Merkins IC (4 count) – 40 total
    Return to first corner
    Corner 1 – 25 x Plank Jacks IC (4 count)
    Run across levee to second corner
    Corner 2 – 30 squats IC (4 count)
    Run back to first corner for…
    Mary – all IC
    WW 2 Situps x 15
    Flutter kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15
    Box Cutters x 15
    Tin Snips x 15

    Return to the VSF with one minute to spare…..so plank until 0615

    Count off, nam-o-rama, announcements, intentions, and a closing prayer to the Sky Q.

    Moleskin
    The PAX did a total of 115 merkins, 20 in one set, 40 in another set, and 55 cumulative in the Jack Webbs.

    The Summer Series 2 mile run on June 7th is right around the corner. Please consider donating to support the cause, as F3 is a sponsor. It’s a great event for the whole family. Even if you can’t donate, please come out and join us!
    The Grow Ruck for June 10th is still on! Everyone is doing it! If you haven’t signed up, get on it!
    Torq is promoting awareness on Facebook to draw attention to F3. Check it out on GroupMe, or facebook. Ask Torq for more info.

    YHC: Well Chili, you thought of a title for this beat down yet?
    Chili: How about “Get Shorty”?
    YHC: Well Said!

  • Okwata and the DMD

    YHC arrived at Okwata wondering which dedicated PAX would show up. YHC was excited when 7 hardcore Okwata junkies emerged from their vehicles to join their QIC in the gloom. The mystery ghost vehicle referenced by Rudy last week was back on the scene. No time to investigate, as 0530 beckons us to begin. Welcome JV, just in time for the disclaimer, and then mosey around the fountain. Mumble chatter about the pretty lights illuminating from the fountain…..karaoke right, high knees, karaoke left…….circle up for warm up:

    SSH IC x 31
    IW IC x 15
    Windmills IC x 10 (YHC is hampered by a hamstring thang…..gotta stretch it out)

    Mosey to the fountain for an Okwata favorite…..Double shots with Jack Webb at the bar

    1 merkin followed by 2 air presses in the peoples chair position against the bar
    Continue until the PAX completes 10 merkins and 20 air presses

    Mosey to the House of Pain……..
    Upon arrival at the HOP, YHC is overcome by crawfish shell stench and massive clouds of flying critters…..change of plans…..continue mosey to the corner of Lakeshore Drive and Canal…..Dirty Mac Deuce is back at Okwata!

    DMD is comprised of 4 sets of 3 exercises done to 12 count reps. There is one chest exercise, one leg exercise, and one core exercise. After each set of 3, the PAX runs a lap. The lap at Okwata would be the figure 8. However, this is Okwata! Our lap would be an Indian Run!

    Set #1
    Merkins x 12 IC
    Jump Squats x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #2
    Shoulder Taps x 12 IC
    Lunges x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #3
    Catalina Wine Mixer x 12 IC
    Monkey Humpers x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #4
    Floyd Mayweathers x 12 IC
    Quick lunges (or whatever their called) x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap – YHC’s hamstring made the last lap a bit slower…..

    Mosey back to the VSF for….

    Round of Mary – all IC
    LBC x 15
    Flutter Kicks x 15
    Real Freddie Mercury x 15
    Dr. W’s x ???? (YHC completely butchered the count from the get go….maybe 10 total….gotta work on that one)
    Tin Snips x 15

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

    Thanks for joining me at Okwata, and for allowing me to lead.

  • Revenge of the 40

    Glorious morning on the lakefront, summer humidity is starting to make its presence known.  Pulled in alongside the parked and running cars holding other PAX just waiting to get started.  Yup, that’s Shorty’s car.  And Cowbell.  And ….. Um, no driver in that one.  No PAX either.  Just a ghost car, idling and waiting for godot, I guess.  YHC happy to return to the site of his last real F3 workout 7 weeks ago.  But then who appears next in the gloom but The Culprit.  YHC stared (perhaps glared) at Triple Shift, and covered up his pinky in instinctive defense mode.

    Quick disclaimer as JV told us time was a-wastin’.  And then we were off.

    Jacks COP: Mosey towards the levee to start off with some Jacks

    • SSH x25
    • Seal Jacks x25
    • Smurf Jacks (aka Cowbells) x20
    • Plank Jacks x25
    • 1:00 Elbow Plank

    40: 40 times over the levee.  10 exercises, each done in 4 sets of 10 reps.  Over the levee for set 1.  Back over for set 2.  Back over for set 3.  Back over for set 4.  After set 4, continue the exercise until the 6 finishes.

    • Lunges
    • Box Cutters
    • XFit Muricans
    • Mountain Climbers
    • Bobby Hurleys (coupled with the levee climbs, these sucked)

    Half way.  Break for 30 count from Cowbell, then a 1:00 Elbow Plank.  Then continue…

    • Russian Twists
    • Muricans
    • Low Slow Squats
    • Peter Parkers
    • Dr. W (YHC was gassed, and my form stunk.  Triple Shift showed up every one as he maintained that pristine form through the end)

    6:15 on the nose, so back to the VSF for count-off, name-o-rama, and close with a prayer.

    Great to be back out at it with the group.  I thought 6 weeks of running would have kept me in good shape, but there’s a big difference between the running and Levee Running.  Looking forward to being back in the saddle again!

  • After the Rain (Barre II)

    The rain finally came to an end, and in the gloom, the PAX appeared. Disclaimer. Then . . .

    Warm-Up: mosey to the fountain to find a dry spot, then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Mountain Climbers x20.

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

    COP1: 4 exercises, 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)

    Single-leg lunge, Rear leg raise, Pistol squat, Side leg raise

    The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: 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.

    Then, mosey up the levee and down the levee to the Cabana of Pain.

    COP3:

    One PAX did pull-ups or chin-ups AMRAP. Second PAX did diamond cutter merkins AMRAP. Third PAX did dips x20 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Dying Cockroach, Slow LBCs, Hello Dolly, Flutter Kicks, and Tin Snips x20.

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

    MOLESKIN

    The weather was bad the night before, but two senior PAX joined YHC for a different workout than most at Okwata. The running was short, but the exercises made up for it. It was an honor to Q.

  • Test Driving our Rucks

    “Appreciate everything, regret nothing.” 

    6 men gathered in the Okwata gloom, 3 had rucks, 3 didnt… perfect! YHC gave the DISCLAIMER and we were off.

    The Thang

    Ruck/Run around the fountain and over to a grassy area.  Circled up with a ruck Pax in between no-ruck Pax.

    COP #1: Warmup

    We did a ruck exercise and a bodyweight exercise, depending where the rucks were at in the circle. One cadence for either exercise at the same time.  #efficient

    10x Front Squats IC (Ruck)
    10x Squat Jumps IC

    10x Bench Press IC (Ruck)
    10x Merkins IC

    15x Kettlebells OYO
    10x Burpees OYO

    Pax got to workout out with each of the three rucks…each ruck was special in its own way… so now the Pax will not have buyer’s remorse when they order their own!

    Ruck/Mosey over to the House of Pain, and partner up into three Pax.

    Pax1) Ruck over the levee to the other side, and tag Pax2 or Pax3 to swap roles.
    Pax2) 2x Pullups / 5x Dips As Many Sets As Possible (AMSAP) – lake side of levee
    Pax3) Plank Holds (aka FLR – Forward Leaning Rest as the GRT crew says) – neighborhood side of levee…also where Cowbell was resting his little head sleeping in his cozy bed 2 streets down..

    Did 3 rounds of this.  Ruck/Mosey over to the lake front.

    Bear Crawl Suicides:
    Pax starts with 8x Box Jumps at Planter0, then Bear Crawls out to the next Planter based on what round you are on (first round = Planter1, thrid round = Planter3, etc.). Mosey back and repeat.  We did 4 rounds of these, with the fourth round involving about a 40 yard Bear Crawl.

    Plank and wait, then circle up for the following:

    COP #2: Leg Progressions

    10x Low Slow Squat IC
    20secx Low Squat Hold
    10x Low Squat Pulses IC
    10x R. Low Slow Lunge IC
    10secx R. Low Lunge Hold
    10x R. Low Lunge Hold IC
    10x Squats IC
    10x L. Low Slow Lunge IC
    10secx L. Low Lunge Hold
    10x L. Low Lunge Hold IC

    Burn!  Ruck/Mosey near the flag, and on your six

    COP #3: 4MOM

    15x Putins IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Times up…Held the COT, which included the Countoff, Nameorama, Shoutouts and Prayer.  Thanks for letting me lead!

    Moleskin

    GrowRuck 03 is 06.10.17.  Sign up! 6-week training plan starts this Monday… Don’t regret not doing this!

    Roots will Q a ruck at Birdcage today. Start time will be 1800 hours (6pm).  Bring a ruck this time, Uptown.

  • This is Okwata!

    “Do, or do not.  There is no try.”

    Yoda

    No shovel flag to converge around, yet five men still arrive in the gloom for a beat down, yes they do. Are the cool days of spring gone, hmmm? Humid mornings say so, but wait and see, yes? 0530 is upon us, so YHC gives a brief disclaimer, yes he does, and then it’s time to mosey…….

    Around the fountain, the men of F3 mosey, and circle up on the grass, they do, for a warm up.

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20 (10 forward, 10 back)

    COP#1
    Return to the fountain, these men go, to meet Jack Webb at the bar, where double shots await them.
    1 merkin, followed by 2 air presses in the peoples chair position on the railing around the fountain.
    2 merkins………… 4 air presses……….
    3 merkins………… 6 air presses……….
    4 merkins………….8 air presses……….
    5 merkins………….10 air presses………
    6 merkins………….12 air presses………
    7 merkins………….14 air presses………
    8 merkins………….16 air presses………
    9 merkins………….18 air presses………
    10 merkins…………20 air presses………

    Exit Yoda….

    Now that the PAX are awake and warmed up, it was time to get down to business. Mosey to the levee, near the house of pain. Time for some Jacob’s Ladder:

    COP#2
    Run up the mountain, stop for 1 burpee on top, run down the other side
    Repeat this Surge up and down the mountain, stopping for an ascending burpee at the top until reaching 10. If any PAX complete the ladder before the other PAX, continue running up and down until all PAX are complete. (55 Burpees).

    Move to the house of pain for the next set.

    COP#3
    Pull-ups AMRAP
    Step Ups AMRAP
    Catalina wine mixers AMRAP
    Jump Squats AMRAP
    Run up the mountain, stop for 5 plank jacks, run down the other side, and come back up and over the mountain back to the house of pain (timer).
    The PAX saw a Tool hanging on one of the pull up bars, and there was much enthusiasm……wonder who left the pull up assist band here?
    After one evolution, YHC called out rinse and repeat…..there was some mumble chatter….this is Okwata! We’re not the JV team!
    After the second evolution, rinse and repeat again……total of three rounds.

    COP#4 – Mary
    YHC once knew a man that called everyone “Bubba” and this was always confusing. YHC has digressed, so back to the task…..
    WW2 Sit ups IC (4 count) x 25
    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    LBC IC x 15
    Box Cutter IC x 15
    Tin Snips IC x 15

    Mosey back to the VSF for the count off, name-o-rama, announce-a-rama, intentions, BOM and a prayer to the Sky Q.

    Moleskin
    This is the third Q in a row for YHC at Okwata, and Surge has been the constant. T-Claps for the continued commitment. Okwata welcomed Bubba back from his time away, where he was supporting the fitness of his M.  YHC thought it had been a couple weeks, turns out it was six weeks.  Time flies when one chooses the DRP.

    Tool is Q’ing the Mothership this Saturday in celebration of his two year F3 Event.  You won’t want to miss it!

    SYITG!

  • Okwata Welcomes DirtyMacDeuce

    “Don’t try to be perfect, just try to be better than you were yesterday.”

    Anonymous

    The correspondence that was sent out at the beginning of the week showed no Q for Okwata.  YHC checked his schedule, identified there was no urgency for an early appearance at work, and signed up to Q.  YHC gave the PAX the gift of Burp Back Mountain last week, while still incorporating elements of the April challenge.  Would YHC become predictable, or would something new be brought to the levee?  YHC indicated to the PAX through Group Me that the ever so athletic Dirty Mac Deuce just might make an appearance this week at Okwata.  Three men joined YHC to stand up to DMD!  Throw in some elements of the April Challenge, and we have what we can proudly call a downpainment on improvement!

    But first, the Disclaimer……..and then….

    The Thang

    Mosey to the House of Pain.  A mosey around the fountain would be predictable, and YHC is anything but predictable this day!  Circle up outside the House of Pain for a Warm Up:

    SSH x 31 IC – cause 31 is my thang…
    IW x 15 IC

    Enough warm up, we have business to get to…..

    House of Pain

    Enter the House of Pain, comprised of four stations:

    Run over the levee, complete 5 Burpees, and run back (timer)
    Pull – ups AMRAP – YHC brought a pull up assist band, allowing all to embrace the pull up!
    Dips – AMRAP
    Squats – AMRAP

    Okwata gave the PAX the gift of cool weather on the south side of the levee. It actually felt like at least 5 degrees cooler. It felt so good, a rinse and repeat was in order!

    DirtyMacDeuce

    Mosey to the corner of Lakeshore Drive and Canal, which is where Hawgcycle introduced the H8. But instead of the H8, this is where the PAX met DMD.  Would the PAX be intimidated?  Negative! We are men of F3!
    DMD is comprised of 4 sets of 3 exercises done to 12 count reps.  There is one chest exercise, one leg exercise, and one core exercise.  After each set of 3, the PAX runs a lap.  The lap at Okwata would be the figure 8 from the H8.  In staying with the theme of unpredictability, YHC made the lap an Indian Run!

    Set #1
    Merkins x 12 IC
    Jump Squats x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #2
    Catalina Wine Mixer x 12 IC
    Lunges x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #3
    Burpees x 12 OYO
    Monkey Humpers x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #4
    Merkins x 12 IC – Mumble Chatter that the PAX only did 12 Merkins in first set, so YHC doubled down and delivered 24 total in set #4
    Plank Jacks x 12
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Mosey back to the VSF for….

    Round of Mary
    Big Boy (WW2) Situps x 12 IC
    Flutter Kicks x 12
    Hello Dolly x 12
    Real Freddie Mercury x 12
    Tin Snips x 12

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

    Moleskin
    Heisenberg is Q’ing a Grow Ruck F2 tonight at the corner of St Charles and First.
    Avenue Pub is in the plans…
    The CCC10K is this weekend, and several F3 men will be in attendance. Due to the time of the event, YHC will be unable to post at the Mothership, although you know he would if he could!
    YHC would never push this hard while working out alone. Okwata is a great AO, and YHC thanks the dedicated men of F3 for posting!

     

  • Okwata – Beyond Limits

    If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

    Bruce Lee

    YHC arrived at the VSF at 0525, and there were no eager men of F3 anywhere in sight. To be honest, YHC’s heart sank a bit, as this may be that day when it would be a PAX of one. Where were the regulars, like Surge and Kim Chi and JV? Through the gusts of wind, YHC saw cars approaching. One, then and another, and so on. There were 2 men, then 3, then 7 upon Triple Shift and Yo-Yo’s arrival! Tinkles visit to Okwata, along with the regulars showing up, gave YHC great joy. Hawgcycles arrival made 8, and it was time to go beyond our limits, it was 0530……

    But first, the Disclaimer, and then….

    The Thang

    On your six!
    WW2 Situps IC x 15 – these are the 2 per four count, but still count as 15. Breaking plateaus…..

    Mosey to the fountain, knee highs as we mosey around it, followed by karaoke one way and the other.
    Circle up on the grass on the lake side of the fountain for a warm up:

    SSH IC x 31 – cause 31 is my thang
    Hill Billy’s x 15 IC
    Arm Circles x 10 front, x 10 back. YHC tried to hold back the excitement of what was to come next…but the hints began to drop….
    How about we all go to the bar, maybe for a drink? No, we’re men of F3! We’ll have a double!

    Jack Webb Ordered a Double at the Barre!
    All together…
    1 merkin, followed by a seat against the bar at the fountain for double air presses, aka double shots
    2 x merkin…..4 shots at the bar
    3 x merkin…..6 shots at the bar
    4 x merkin…..8 shots at the bar
    5 x merkin…..10 shots at the bar
    6 x merkin…..12 shots at the bar
    7 x merkin…..14 shots at the bar
    8 x merkin…..16 shots at the bar
    9 x merkin…..18 shots at the bar
    10 x merkin….20 shots at the bar

    Why did YHC type all of them? Because YHC really likes that one. It is a true downPAINment on our journey to break limits!

    10 x WW2 Situps IC

    Is that a mountain? It’s a levee, but close enough!
    Burp Back Mountain! Partner up!
    One PAX does quadraphilia up the mountain, and runs back down, always facing the lake x 3.
    Other PAX does Burpees AMRAP, with the goal of 100 cumulative.
    Once your team finishes, continue the quadraphilia run up and down the mountain until all PAX is complete.

    10 x WW2 Situps IC

    Mosey to the House of Pain!
    4 stations:
    Pull ups AMRAP
    Step Ups AMRAP
    Dips x 20 (timer)
    Jump Squats AMRAP

    Rinse and Repeat x 3 rounds

    10 WW2 Situps IC

    Back to the levee, for more mountain fun!
    Run to the top of the levee and do 1 burpee, and run down to the other side
    Run back up to the top, do 2 burpees, and run to the other side
    Run back up to the top, do 3 burpees, and run to the other side
    Run back up to the top, do 4 burpees, and run to the other side
    Run back up to the top, do 5 burpees, and run to the other side

    Burpees are a great way to test one’s limits, and it’s even a better test when one throws in a levee.

    Back to the VSF

    10 WW2 Situps IC

    Just enough time left for Mary

    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Real Freddie Mercury’s IC x 15
    Tin Snips x 15
    Dying Cockroach IC (sort of) x 15

    Count off, Name-o-rama, announcement, intentions, and a prayer to the Sky Q for the intentions, and to help us to have an impact upon those needing support this day.
    Okwata never fails to be a challenge, and it’s a great AO to test one’s limits. If any PAX feels a plateau in their life, YHC recommends a post to Okwata to push the limits, and break through that plateau!

    I was honored to lead today!

    Moleskin
    For those in the April Challenge, the PAX completed 55 Merkins, 55 WW2 Situps, and however many pullups the 20 dips x 3 timer allowed.

    Grow Ruck Call with OBT and Robber is tonight.  Check your inbox, twitter feed, facebook, or group me app for details.

    Crescent City Classic is coming up soon.  YHC will be running it, hope to see others there.

  • The PAX went into a barre . . .

    The PAX ignored the threat of severe weather and met at the flag, and after the disclaimer, the beatdown started.

    Warm-Up: mosey around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Plank Jack x20.

    The PAX moseyed away from the fountain and then turned back and ended up at the fountain, which has a sturdy barricade around it. Who needs spandex, a fancy studio with mirrors, and waxed wood with brass fittings? The top bar of that barricade was all the PAX needed for the THANG.

    COP1: 3 exercises, 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)

    Single-leg lunge, Side leg raise, Pistol squat

    It sounded easy when YHC wrote this out, but it was painful. The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: Jack Webb Went to the Bar

    This was like a standard Jack Webb, but the PAX was given the option to do an incline merkin with feet on the bar. 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. In mumblechatter, Fracsac said, “Jack ordered a double at the bar.” Exactly!

    Then, mosey up the levee and down the levee to the Cabanna of Pain.

    COP3:

    Broke into two groups. One group did pull-ups or chin-ups AMRAP. The other group did dips x25 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Slow LBCs, Leg Climber x10 (each leg), Tin Snips x20.

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

    MOLESKIN

    This was a different workout than most at Okwata. The running was short, but the exercises made up for it. The PAX was enthusiastic to try something new.