All good things come to an end. And with the start of the 2017 Sweet 16, we say good bye to KimChi’s remarkable streak. Congrats brother. I’m not sure anyone will touch that any time soon.
9 PAX started the workout (after disclaimer, which YHC is getting better at remembering…) with 16 burpees OYO. 16 will be the number of the day.
COP 1: mosey around the fountain with follow the leader for butt kicks, karaoke, high knees and more karaoke. Circle up for SSH x20, IW x20, Smurf Jacks x20. Then plank up: Peter Parker x20, plank jack x20, mountain climber x20, and Parker Peter x20.
COP 2 Mosey to planters for Sweet Sixteen Suicides. 4x at first, 8x at 2nd, 12x at 3rd and 16z at 4th. 4 sets: Bobby Hurley’s, xFit Mericans, deep Lunges, Box Cutters.
During the BC circuit, Triple Shift pulled his best Grayson Allen imitation with an “accidental” trip causing YHC to go sprawling. That one hurt. Need to modify. Looks like the mascot animal parade is out….
COP 3: Mosey to the shack. 5 groups to do circuits of Burpees (the timer), Dips, Mericans, step ups, and PullUps. Round 1: 16 burpees. Round 2: 8 burpees. Round 3: 7 burpees (adding up the 4, 2 and 1 representing the final rounds of the championship).
Mosey back to the flag and finish with Hammer x33.
Count off, Nameorama, close out with intentions: remember those traveling, those who are sick, and surge’s friend who had to bury a daughter much too young. YHC asks for grace to use the gift of today in service of God, and in service of others.
The idea behind the H8! was to create something challenging that we can use to measure our progress. The inaugural running was in October and results can be seen here. Five men from that first running came out to measure their progress on this brisk morning. Eight others came to test themselves for the first time. No one conquered it that first time, but today was a different story. T-claps to all the participants today. It is obvious that F3 Nola has improved in the last 5 months. Let’s keep pushing each other – accelerate.
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
I felt like we had a good chance to conquer it today, but our improvement over the last 5 months is more than I thought. The Tough Mudder is in trouble.
Welcome to Triple Shift’s 2.0 Yo-Yo making his initial post at the H8! That’s a nice initiation. Later in the day he called us out for a lack of creativity in his F3 name. If he continues to post, I promise we will try to do better.
T-claps to Yankee for his first appearance at Okwata. Our lack of creativity in naming our FNG was certainly not due to him. Who knows how many laps he could have finished if he hadn’t been thinking of all of the possible types of Shifts we might use for his name.
T-claps to Kimchi for having not missed a workout yet this year. Beyond impressive.
“The key to happiness is low expectations” – a wise man
YHC woke up with excitement today, not just because of an Okwata beatdown with F3 brothers…it was my birthday Q! So excited that I picked up a pack of cupcakes for a post-beatdown celebration. But pulling up to the AO…it looked like this:
That one car was Torque, my only friend who decided to celebrate with me on my Birthday Q. As 0530 hrs came, YHC was depressed… where could all the Pax be?? Was Kim Chi’s posting streak over now??? Not going to lie, my excitement I had when I woke up was evaporating quickly! At 0532 hrs, reality set in that no one else was coming, and Torque and I were going to get stronger today!
DISCLAIMER (depressed tone)
The Thang
Mosey around the fountain, which was on this gloom (at least Mitch remembered my birthday!)… then a strange noise could be heard, and a lot of movement on top of the levee:
It was a Pax of 10 pranksters storming down the levee! Well played, gentlemen…well played! They got me good…I can just imagine them up on top the levee watching us two around the flag:
Anyway, circle up in a high-grassy area.
COP #1: Warmup
29x SSH IC (YHC’s age!)
20x Smurf Jacks IC (Cowbell still did SSH for some reason!)
20x Squat Jacks IC
15x Merkins IC
15x Mountain Climbers IC
Stayed in our circle for Game #1.
Game #1: Squat Pulses
Pax performed squat pulses until 3 Pax were left standing. If you fall out, plank and wait. 4x Burpees if you weren’t one of the three.
Mosey over to the levee and partner up.
Game #2: Dora 100
Pax 1: Run up the levee backwards and back down forward (quad burn after Game #1).
Pax 2: AMRAP Burpees (keep going until the group hits 100x Burpees).
No penalty here…just doing it was penalty enough!
Mosey up to the top of the levee and line up facing the lake.
Game #3: 3 minutes of Planks
If you fall out, LBCs for you…not many Pax doing LBCs…our time with Mary is helping!
Mosey down to the backside of levee (aka Prankster Parking Lot) and partner up.
Game #4: Team BLIMPS
BLIMPS together with your partner. Cannot advance until both finish the letter. Alternate letters at the top and bottom of the levee (e.g. B at the top, L at the bottom, I at the top, etc.)
Tclaps to Torque & Triple Shift for winning, they watched the rest of us do 4x Burpees.
Mosey to the frontside of the levee (aka Lonely Island) and partner up.
Game #5: Dora 300
Pax 1: AMRAP Dips (keep going until the group hits 300x Dips)
Pax 2: 1x Pullup (Best Pullup of your life!). Probably ended up with about 20x Pullups per Group.
Mosey back to the flag..2 minutes left… so Mary Time
COP #2: 2MOM
12x Crunchy Frog IC
12x Flutter Kicks IC
Now back to the flag, where we held the COT – Countoff, Nameorama, Shoutouts and Prayer….and Birthday Cupcakes too! Thanks for coming to my party….and for that lovely surprise!
Moleskin
One more year of hate from YHC! After this little prank from the Pax, i’ll get revenge!
Tough Mudder is next weekend! Tclaps to the men who signed up!
“It’s not in numbers, but in unity, that our great strength lies.” – Thomas Paine
Windy gloom today, but that wasn’t even an issue… well it could have been if Cowbell posted:
The real problem was no Q showed this morning. After checking the records courtesy of Rudy’s spreadsheet, it looks like JV “shortied”! #karma
But our Pax of six shrugged it off, and we did something similar to the picture below:
And organize we did! DJ-Style Q!…but first… DISCLAIMER
The Thang
Mosey over the levee to avoid the wind, and circle up.
COP #1: Warmup
10x Low Slow Merkins IC
10x Shoulder Taps IC
10x Plank Jacks IC
10x Merkins IC
15x Low Slow Squats IC
15x Low Squat Pulses IC
15x Squats IC
Nice and toasty! Mosey over to Canal Blvd and group up around the sidewalk.
OYO: Animal Parade
Run up the sidewalk, perform the “Animal Walk” across the crest of the levee, run down the other sidewalk, and back over to the start.
Animals include:
Lap 1: Bear Crawl
Lap 2: Jameis Winstons
Lap 3: Duck Walk
Lap 4: Frog Hops
Turn over the reigns to Surge, and mosey over to the pull-up bars.
OYO: House of Pain – 6 Pax; 6 stations; 6 midwife noises
Pax 1: Run over the levee and back (timer)
Pax 2: Pull ups
Pax 3: Burpees
Pax 4: Dips
Pax 5: Stepups
Pax 6: Merkins
We did two rounds of this. Turn the Q over to Kim Chi, and mosey over to a grassy area by the flag.
COP #2: 6MOM
20x LBCs IC
20x Leg Raises IC (Thanks, Tony!)
10x Nolan Ryans IC (R)
10x Nolan Ryans IC (L)
25x Dying Cockroaches IC
Turn it over to Tool, and recovered to our feet.
COP #3: Burpee Clock w/ Squat Metronome
Pax performs Squats together while one Pax does a Burpee and increases the count by one. Went counter clockwise for each Burpee until we hit 60. 10 Burpees per Pax!
YHC took over for the remain 3 minutes, and we moseyed to the other side of the flag.
COP #4: Finding your Chi
Did two rounds of a Vinyasa (Thanks again, Tony!)
Back to the flag, where we held the COT: countoff, nameorama, and prayer. Great DJ-style Q by all! Pax got better today!
Moleskin
Great to see and experience our leadership gained through F3 in a DJ-style beatdown. The F3NOLA Pax stepped up this gloom and we didn’t miss a beat.
“It’s hard work getting there, but the view is much better at the top” – a wise man
Five men gathered and stood aimlessly in the grass #VSF. Walleye was scheduled for the Q, but organized a replacement yesterday at The Foundry due to a scheduling conflict. YHC stepped up to handle, but due to my recent history of fartsacking, Frac Sac and Kim Chi thought we should get some more replacement Qs just in case…Lo and behold, YHC did post and without a minute to spare, gave the DISCLAIMER, and we were off.
The Thang
Mosey around the fountain (not on…C’mon, Mitch!) and over to a grassy area.
COP #1: Warmup
20x SSH IC
20x Plank Jacks IC
20x Chilly Jacks IC (aka Low Plank Jacks)
20x Smurf Jacks IC …. no Cowbell joke today since he wasnt there, the Pax was sad:
10x Single Leg Squat-Reach-Jump IC (R)
10x Single Leg Squat-Reach-Jump IC (L)
Enough for now, mosey to the levee and line up at the bottom.
OYO: Jacob’s Ladder
Pax runs up the levee, does 1x burpee at the top, then runs down the levee. Increase burpee reps by the number of levees you did. Plank and wait once you do 7x burpees. The great thing about Jacob’s Ladder is the synergy that forms between burpees and levees. It makes everything else suck less!
Once we had out six, we moseyed (what is the past tense of mosey?) down to a lit-up, grassy area.
COP #2: Jack Webbs (1:2 Ratio)
Pax does a merkin, then two air presses. Increase merkins by 1 rep until 10x merkins; increase air presses by 2 reps until 20x air presses. The hard part is the air presses!
Mosey back up the levee and partner up.
OYO: Colonel Trautman #exicon
Pax #1: Run to the pull up bars and do 3x Pullups, then back up the levee to relieve Pax #2.
Pax #2: Low Planks (first 3 rounds) / Al Gores (last 2 rounds)
Mosey back down the levee and circle up.
COP #3: 6MOM
15x LBTs IC
15x Flutter Kicks IC
15x LBCs IC
15x Hello Dolly IC
….Flapjack….
15x Superman IC
15x Rocketman IC
….Flapjack….
15x Crunchy Frog IC
15x Scissors IC
….Flapjack….
Plankorama: High, Low, High, Right Side, Right Side Reaches x 10IC, High, Left Side, Left Side Reaches x 10IC, Back, Back Jacks x10IC (don’t do these again), High
Mosey back to the top of the levee.
OYO: Quadraphilia
Run down the levee, then back petal up the levee… repeat, repeat, etc… for 3 minutes.
Back to the VSF, where we held the COT – countoff, namorama, shoutouts, and prayer. Thanks for letting me lead.
Moleskin
Tclaps to Kim Chi for hitting 40 straight post. He was ready to Q today if YHC didn’t show. He spilled his potential beatdown (fourties – like elevens, but with fourty total reps each time) to celebrate his achievement. Pax was grateful YHC didn’t fartsack!
Basin Run is tonight. Message on the Groupme for details.
One of the worst things about posting at Okwata is well the wind is wild at times. The PAX that made an appearance did not need a heated cozy pool or wanted to workout with a local news website reporter asking annoying questions. The six that showed up just wanted (what I hope was) a good beatdown. The PAX wanted to do extra work by completing the 300 merkins in 30 days.
The Thang
SSH x20
IW x20
Merkins x15
Peter Parkers x10
Parker Peters x10
Good Morning x10
Polka stretch x10
Standing hip mobility aka Cowbells x10
Karaoke facing the lake about 30ft and then bake facing the levee
Mario jumps same distance as above
the sprints
Merkins x10
My first workout brought “great” memories from my time in the Army. So I pulled out the deck. Ace-10 were face value. J=20 Q=30 K=40 At some point some cards got lost in the crazy wind.
Hearts= b/c we love them so much burpees
Dimond= SL tricep raises
Clubs= supine rear delt pushes
Spades= prone Y’s
all OYO
When the King of hearts showed up broke the 40 count down my 10 and between 10 and 20 we did 10 merkins and between 20 and 30 did low slow squats. Rested between 30 and 40.
Back at the flag for some slow Mary. All exercises were in a slow cadence.
Dying cockroach x10
Slow LBCs x10
Tall side plank x10 on R&L in a normal cadence
COT for prayer and reminded the “As iron as sharpens iron, man shall sharpen his fellow man.” Proverbs 27:17. We must push each other not just a workouts but in life as well to conquer the evil one .
7 PAX gathered in the foggy truly gloomy shores of Okwata, including one Ribbit Ribbit and a stranger. Guess who??
You can find the frog on groupme. Never a dull moment with the Man of both worlds. #JV
The stranger did a little something like this..
#shorty
Decided to change things up and mosey to the sea wall for:
COP #1: Warm Up
– SSH X 25
– Plank Jacks X 25
– Hillbillies X 25
– Mtn Climbers X 25
– Low Slow Squats X 25
Mosey to the shelter for some circuits. But first, lets dust off the cobwebs on the pull up bars. #domorepullups
Pair up and complete the following together. I believe the entire PAX split every rep down the middle between partners.
– Air Squats X 100
– Step Ups X 90
– Plank Punch X 80
– Ierkins X 70
– LBC X 60
– Dips X 50
– Merkins X 40
– Lunges X 30
– Burpees X 20
– Pull Ups X 10
– Quadraphilia over the levee, run around the tree on the other side and Quadraphilia back.
Repeat. Repeat.
The PAX completed 3 full rounds. Nice work!!
Mosey to flag for COT where we gave thanks for the hidden good in all seemingly bad situations.
The sea was angry today, my friends – like JV trying to send back turtle soup at Commander’s. I gave the disclaimer and we started to mosey. We got about fifty feet out from the flag and suddenly, the great beast appeared before us. I tell you he was ten stories high if he was a foot. As if sensing our presence, he let out a great bellow. I said, “Easy, big fella!, we are just crossing over to the other side…but we will be back.”
Warm-up – My take on a deconstructed burpee (been watching a lot of Top Chef) All IC: SSH x 31, Low Slow Squats x 20, Mountain Climbers x 30, Don Quixotes x 15, Imperial Walkers x 30 – can you picture it?
Then we finished the warm-up with 15 8-count body builders (IC, but that should go without saying – GRT!)
Well then, as a result of the body builders, a huge tidal wave of adrenaline lifted us, tossed us like a cork, and we found ourselves right on top of the great beast. We moseyed to the other side and partnered up. I found myself face to face with a blow hole.
Marine Biology 1-2-3
I spent last Thursday in an uncomfortably close COT with Da Parish, Amnesty, and their speedos at Hotlantis, so I regrettably missed Fracsac’s NOLA debut of Burp Back Mountain. Triple Shift seemed excited that he would be doing it in back to back weeks.
Round 1: Pax 1 up and down the great beast 3 times always facing the Angry Sea (aka quadraphilia…sort of). Pax 2 does burpees. Flapjack and repeato until team burpee total reaches 100. Both pax continue quadraphilia until the 6 finishes.
Round 2: Pax 1 bear crawls up and down the great beast 1 time (crawl bear down if you need modification). Pax 2 does Abe Lincolns (aka crossfit merkin – no cheating – it’s an honest merkin – see what I did there), Flapjack and repeato until team Abe Lincoln total reaches 200. Both pax continue levee bear crawls until the 6 finishes
Round 3: Pax 1 is back to the same quadraphilia process as round 1. Pax 2 does squats. Flapjack and repeato until team squat total reaches 300. Both pax continue quadraphilia until the 6 finishes.
Unlike the Seinfeld episode, it was not the great beast that had the obstructed breathing… it was the Q.
Running late, so we had to quickly get to Mitch’s Pull-up Pavilion for a half round of Tabata, so I guess it would be a round of Tab? Sounds like a phrase my mom used after her jazzercise class in the 80s – “a round of Tab for everyone”
A round of Tab – Get after it for 20 seconds and then catch yo’ breaf for 10. 4 rounds consisted of 1) Pull-ups or Bernie Sanders – Pax choice 2) Burpees 3) Freak Nasties 4) Mission Impossible
At 6:14 we headed back to the flag, which was laying on the ground as a result of the extra windy conditions (Lucky we weren’t in a GoRuck – GRT!)
It was at that point that the Pax was going wild. They were all over me. It was like Rocky I. Pyro came up to me, threw his arms around me and gave me a bro’ hug. We both had tears streaming down our faces. I never saw anyone so manly. It was at that moment I decided to tell him I was not a personal trainer!
What did he say you ask?
He told me to “Go to hell!” and took an Uber back to the hotel.
COT – YHC recalled the story of Moses at the burning bush. It was there that God let him know that he had been chosen to lead the Israelites out of Egypt. Moses started making excuses as to why he was not the right man for the job. I think we all have a tendency to be like Moses. We may feel called to something, but then the doubt creeps in…we don’t have the time, we don’t have the right personality, we don’t have the right skills, we don’t like speaking in front of crowds, yadda, yadda, yadda. It’s important to remember to take the opportunities that come our way. We may not know why God put us in this position, or presented this opportunity to us, but it doesn’t matter. All that is important is that God selected us for this very thing – whatever it is. We are exactly who He wants to carry out His mission. We are perfect for it. So don’t let doubt prevent you from carrying out God’s will. Step out in faith, with the confidence that you are the perfect person to do it.
Moleskin
T-claps to Kim-Chi for his 22nd straight post. Only 290 to go.
T-claps to Pyro for reppin’ F3 Jax at Okwata. The Jax Pax should know that he made y’all look good. I hope you enjoyed it brother.
T-claps to Vespa for being a good sport. He rolled in proclaiming a name change. It’s his second time to post, so apparently no one filled him in that name changes are not allowed – other than the regrettable exception made for Out for Crabs. Anyway, Vespa turned to Moped during the workout. Not much different, but has a more derogatory feel when you are addressing him. Probably because it sounds like dope head. Try it: “Hey Vespa!” – “Hey Moped!” Feel the difference? Anyway,here is a video we took of him leaving the workout:
Okwata is an incredible AO. With all the mumblechatter of finding new AO’s to avoid Okwata, YHC felt obligated to bring a good beatdown. In order to keep it real, YHC needed to bring his “A” game.
12 men of F3 gathered around the flag (a real one courtesy of Kimchi) in the gloom, ready to take on Okwata. After giving a quick disclaimer…..
The Thang
The PAX began their mosey around the Mardi gras fountain, Carioca looking left, then Carioca looking right. Circle up for:
Warm Up
SSH IC x 25
Windmills IC x 11
arm circles IC x 20 (10 front, 10 back)
Plank-o-rama
Peter Parker IC x 25
Mountain Climbers IC x 25
Parker Peter IC x 25
Mosey to Canal and the top of the levee. If one wants to bring some pain to the PAX, the levee with burpees is a great way to ensure delivery of said pain.
Levee Fun – One
Pair up and gather at the base of the levee on the lake side. While always facing the lake, one PAX runs backwards up the levee and forward down three times, all while the second PAX is doing Burpees. YHC originally stated five times up and down, but quickly changed it to three. The PAX, including YHC, will have to work up to five. In case one may be wondering if this Burp Back Mountain will show up again, the answer is yes, and probably with four levee hikes, working our way up to five.The PAX accomplished 100 burpees per team, cumulative, working together. Once any team finished, that team continued hiking “back” up and down the levee until all teams finished. This was a real downPAINment on our commitment to Okwata, but we were not finished yet!
Levee Fun – Two
The PAX moseyed to the east side of Canal and Lakeshore Drive for Four Corners. YHC instructed the PAX to run to each corner, starting with 25 Monkey Humpers at the first corner, and increasing by 25 at each other corner. It took some PAX a little while to catch on, but they made up the MH’s, so all was good. It went like this:
run south to the corner of Canal and Amethyst, then do 25 x MonkeyHumpers
run across Canal and do 50 x MH’s
run north to Canal and Lakeshore Drive and do 75 x MH’s
return to first corner and do 100 x MH’s
Al Gore until all PAX finished
Mosey back to the flag for some Mary
Mary
Box Cutters IC x 25
Real Freddie Mercury IC x 25
Tin Snips (Thx HVAC) x 15
Hello Dolly IC x 25
LBC’s IC x 50
Time was almost up, but two minutes left, so….
Merkins IC x 10 (that’s 20 total)
Plank position for 30 seconds
Left side plank for 30 seconds
Ride side plank for 30 seconds
LBC’s x 25
Circle back up at the flag for count off, name-o-rama, and to name an FNG. Welcome Vespa! T-Claps to Triple Shift for the steady stream of new F3 Men to the PAX. T-Claps to Kimchi for being the last man standing by not missing a post in the NYR challenge to date.
Finally, T-Claps to all the PAX that showed up at Okwata this AM, including some Uptowners! I guess I’m due to visit Uptown soon to reciprocate.
Announcements and intentions, and ended with the Ball of Man!
Moleskin
YHC has given constructive criticism in the past in regard to the lack of BB’s being posted, so YHC was not surprised to receive much grief for posting this BB 7 hours after the Beatdown happened. Although being punctual in a BB is good, being succinct is not. YHC felt that having an accurate and comprehensive BB was more important than beating YHC’s previous record of 45 minutes. #awesomeexcuse
Thanks for letting me lead, and for helping me on my journey to becoming a stronger leader.
Everything was wet. The seawall was wet. Two paths to the fountain were flooded. But, the levee glowed with wet, cut grass. So, the PAX got wet and grassy with Elevens.
YHC tried to keep the PAX dry for COP. SSH 20xIC, Don Quixote 20xIC, Mountain Climbers 19xIC, Arm Circles 21xIC (catch-up), Peter Parkers 20xIC, Imperial Walkers 20xIC, and LBCs 20xIC (had to get a little Mary in now).
Then, the PAX mosey-ed down the street and to the levee for Elevens. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other. Some took the opportunity to have a fresh grass snack. Others added some green highlights to their facial hair. T-Claps for the entire PAX for sticking with it and MumbleChatter for the FNG (with a lagniappe trip over the levee).
Then, Mosey to the sea wall for alternating run / bear crawl.
No time for Mary. Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT. The PAX welcomed Tiny Dancer (FNG).
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