Tag: Okwata

10 eager gloomers met at the beautiful Okwata shores this morning.

side note- Shorty signed up YHC to Q and he fartsacked, shocker…

YHC was informed that today was yet another R & R day for Ruck training. Really? Nah, we’ll post.

Disclaimer.

THE THANG

COP #1) Warm Up:

SSH x 20
Plank Jack x 20
Hillbillies x 20
Mountain Climbers x 20
Low Slow Squats x 20

Mosey to pavilion for…
Circuit Course:

All OYO.

Pull Ups x 10
Burpees x 20
Merkins x 30
Dips x 40
LBC x 50
Squats x 60
Bear crawl up levee, run to canal, down canal, run on sidewalk back to pavilion.

Rinse & Repeat x 3

Mosey to flag

COP #2) Merkin O Rama

Merkin circle until we collectively reach 120.

Stay in circle for COT.

t claps to FNG’s- Papa Bear & Rain Man

Convergence this Saturday at 0630!!! Be there or be lame.

Thanks for letting me lead.

For the GORuck folks, it was R&R day.  So I decided to lead our Pax of 11 through an R&R workout the way YHC recovers. Let’s see what happened, but first….

DISCLAIMER

The Thang

Mosey around the lit up fountain and over to a grassy area.

COP#1: Warmup

30x SSH IC
15x Peter Parkers IC
15x Mountain Climbers IC
15x Parker Peters IC
20x Low Slow Squats
10x Low Squat Pulses

Mosey to the levee and line up at the bottom.

Jacob’s Ladder: Run up the levee, 1 Burpee at the top, then run down.  Keep increasing the Burpee count by 1 until you hit 10 Burpees.  Plank and wait at the bottom.

Enough of that, mosey over to a random grassy area and circle up.

COP#2: Chestorama

10x Werkins
10x Merkins
15x Putins
10x R. Staggered Merkins
10x L. Staggered Merkins
15x Hello Dolly
10x Diamond Merks
10x Carolina Dry Docks
15x Flutter Kicks

Mosey over to Canal.

Animal Parade: four laps using the makeshift track on the levee.  Up-Across-Down-Back to start. At the Across section, Pax did one of each in any order:

• Bear Crawl
• Frog Hop
• Crab Walk
• Duck Walk

Mosey back to the flag area…3 minutes left….now it’s time for R&R.

3 Vinyasas

Held the COT, which included Countoff, Nameorama, and Prayer.  Good job men! Thanks for letting me lead.

Naked Man Moleskin

Oktoberfest 2 miler is Saturday.  Race gets you in free for all weekends and 2 beers on race day..if anything, do it for the beer…dont we all?

Tclaps to Rudy for helping me train my mental toughness.  Check out this article: http://www.artofmanliness.com/2013/10/03/you-may-be-strong-but-are-you-tough/

GORuck Pax is into week one of training.  There is still time to join us in training. #CSAUP

 

“You can’t help getting older, but you don’t have to get old.”  -George Burns

Those were the first words of wisdom shared with the PAX this fine morning which happened to be YHC’s 40th Birthday.  Since all of the cool people have been signing up to Q on their birthdays, YHC felt obliged to do the same.  Needless to say, 40 would be our number of the day with some lagniappe thrown in.  Here’s what we did:

Mosey over and out to the large paved area near the seawall for a warmup COP:

SSH x40IC, Arm Circles x40IC, 10 Burpess, 19 Squat Jumps OYO, re-position near concrete post to balance for 76 Calf Raises OYO.

Meander to the concrete planters for:

Hip Slappers x20IC, RL Step Ups x20IC, Hip Slappers x20IC, LL Step Ups x20IC

Quick breather then a mosey to the shelter for some quality time with the F3/Mitch Landrieu sponsors pull up bars.  Started with a few rounds of this circuit:

Pull Ups AMRAP/Hanging Knee Ups x10 total, Low Slow Dips x10, Alt Lunges x10R X10L

After 2 rounds we switched gears by gathering at the base of the levee where YHC explained the fuzzy definition of what “over the hill” means.  According to Google, it could be 30, 40, 50, or 60.  With that being said, it was determined that none of us are officially over the hill in age but instead we would traverse over the hill and back with Burpess x10 on each side.  Once complete, realign at the shelter for 2 more rounds of:

Pull Ups AMRAP/Hanging Knee Ups x10 total, Low Slow Dips x10, Alt Lunges x10R X10L

A mosey westbound on top of the levee brought us near Canal Blvd where we lined up for round 1 of Mary:

Russian Twist x20IC, Flutter Kicks x20IC, LBC x20IC.  These were done in solid fashion despite the PAX being distracted by a vine ripened tomato moseying by.

Indian Run the Canal Blvd loop/hill from amethyst to Lakeshore Dr (approx 1/3 mile) and hit the levee again for round 2 of Mary:

Russian Twist x20IC, Flutter Kicks x20IC, LBC x20IC.  YHC proceeded to quiz the PAX on Burpee count of the morning to see who was paying attention.  Cowbell guessed right which meant we needed to crank out Burpees x10 to top off our 40.  Mosey to the flag with no time left for plankorama.

Recap of the total rep count for the am:  40 each (some IC):  SSH, Arm Circ, Burpess, Step Ups, Hip Slappers, LS Dips, Pull Ups/Knee Ups, R Lunges, L Lunges, Russian Twists, Flutter Kicks, LBC, (plus lagniappe SJx19, CRx76)

Solid workout by all.  I’m out of time typing this (birthday dinner awaits) and may later add the COT details along with the other COT insprational age quotes by Muhammed Ali and Plato.

Tool

 

9 Okwata warriors gathered together on a blustery summer morning at the lakefront.  A kotter from Shorty and a second post from the now veteran Da Parish were welcome sights.  I was also glad to workout with Belloq for the first time, after reading that the Pax had named someone after an Indiana Jones villain.  However, I was disappointed he was not wearing a fedora for the workout.  Quick disclaimer than off toward the fountain…

The Thang

Mosey around the fountain and catch a cool mist from the wind.  Circle up in the rutted grass in front of the fountain.  Probably not the best place for the warm-up, but I’m going with the fact that the ruts and unevenness of the ground adds variety.

Warm-up (All IC):  SSH x 30, Plank Jacks x 25*, Imperial Squat Walkers x 30**, Peter Parkers x 25, Lunges x 30, Merkins x 20, Calf Raises x 30

* Bubba told me about the new Rudy Jacks at the Uptowner this morning.  They sound perfectly awful, a lot like Rudy.  If only I had know about them earlier

** I totally fouled these up, but didn’t let that phase me.  I plowed on through for 30 terribly counted Squat Walkers.  As Dredd says “I violently executed plan wins most of the time.”

Mosey to the Lakefront to enjoy the crashing waves and some planter tabata

Tabata 1 using a planter:  Box Jumps, Irkins, Freak Nasties, Derkins (Repeato, but that goes without saying since it is Tabata and Tabata = 8 sets)

Tabata 2 sans planter: Burpees, Merkins, Squats, Man size sit-ups (Without saying…you know what tabata means)

Jaywalk to Pull-up Pavilion where we divided up into 3 groups of 3.  One group goes Bernie Sanders on the pull-up bars, while another does Freak Nasties AMRAP, and the third does 15 Merkins.  Rotate through all three stations and then repeato with 10 reps at Merkin station.

Line up at the base of the freshly mowed levee***:  Crawl Bear**** to the top, Bear Crawl down, Jameis Winston to the top, Winston Jameis down, Bear Crawl to the top, Bear Crawl down, Bear Crawl to the top.

*** Cobains to all the Pax suffering from allergies.

****T-claps to F3 Dallas for reminding me how much it sucks to Crawl Bear up an incline.

At the top of the levee as we did 20 Lance Armstrongs on each side.  Instead of buying souvenirs, I brought this exercise back from Dallas.

Quadraphilia – #Crowd Pleaser.  I think Shorty kottered this morning because he knew I would Q this.  What did we learn?  Shorty is a masochist.  I always thought he was a little “off” but this confirms it.  He is definitely DSM-IV material.  On another note, I didn’t hear Tool say anything negative about Quadraphilia, this morning.  I think he is starting to enjoy it.  Don’t be surprised if it is part of his next Q.  I decided to count my reps this time.  It’s a little fuzzy, but I think anything more than 10 reps is a decent goal.

Mosey back to the flag Dawhere we counted off, had name-o-rama, a shout out, and ant bites.

Okwata is always a pleasure.

 

 

 

With a full moon up this morning, it was time for stargazing. As Bellocq explained to the PAX before YHC was reminded he was Q this morning, Orion has his belt taut as he aims his bow at the eye of Taurus, the bull, even though (at least this morning) most of the bull is hidden from view. So the PAX is reminded, yet again, we must be ever vigilent to keep trouble abay even if we don’t see it right away. It’s no one else’s responsibility, but our own. Carpe diem. But remember: His yoke is easy, and His burden is light. So with that prelude and an apt DISCLAIMER, the Pax was off. After a mosey around the Mardi Gras fountain in an atypical (counterclockwise) direction, time for:

First COP:
Good Mornings 20xIC
Imperial Walkers 20xIC
Parker Peters 20xIC
SSHs 20xIC

Mosey to Canal Boulevard where a trio of joggers seemed stuck in an eternal loop. Time to rub against the grain with some DownPainment. With rosy fingered dawn appearing in the east, we passed this trio (or they us) who knows how many times during:

Second COP:
Bear crawl to the top of the levee (damn, that’s far).
Mosey (slowly!) across the road.
Duck crawl back down the hill.
YHC had stiff quads and traps, so time to stretch them out: so froggy crunches 20xIC. Having rinsed, the Pax repeated:
Bear crawl up the up hill again.
Mosey (ever slower) across the road.
For some variation, most of the PAX did lunges instead of duck walks down the hill.

Mosey further to a shelter with, ta da, two tables with benches. As Orion and the bull fade away for the day, the PAX give their quads a rest for:

Third COP:
Incline Merks 20xIC
Dips 20xIC
Incline Merks 15xIC
Low Slow Dips 15xIC
Incline Merks 10xIC
Dips 10xIC
Derkins 5xIC (slow and all the way down cuz we were nearing the end)
Low Slow Dips 5xIC (again slow to savor the burn and finish)

After a 20-count by Serge, the PAX sprinted through the puddles and up the levee for a mosey back towards the flag. YHC isn’t a great moseyer, so just after crossing Canal Boulevard, time for a rest: LBCs 50xIC. Then continue the mosey back towards the flag. But before wrapping up:

Short round of Mary:
Rosalitas 20xIC
Roll over onto bellies and justifiers (with soles away from the big ball to rest the legs):
Ys 20xIC
Wx 20xIC
lazy Ts 20xIC (so simple yet excruciating)
Turn over, and finish off with LBCs 50xIC

Namorama, announcements, prayers for all the flood victims, the start of school, and the too many folks suffering from cancer. It was a glorious morning, claim it.

“Remember the difference between a boss and a leader; a boss says “Go!” –  a leader says “Let’s Go!” – George E. M. Kelly

7 men of NOLA decided to better themselves today in the gloom to become better leaders.  YHC wanted to see how far we could get to today, so we set out to see if Landry’s was open for brunch.

DISCLAIMER

Tha Thang:

Warmup mosey around the lit-up fountain with some follow the leader exercises (karaoke, high knees, etc.), and grabbed some bench.

16x Channing Tatums IC
16x Dips IC
16x Tatum Channings IC

Mosey to the lakefront and face up to some of the planters.

3 rounds of:
10x Box Jumps
5x Jump Squats

Mosey to another set of planters

Bearcrawl suicides – Bearcrawl to the planter, and run back to the start… there were four planters total.

Recovered with a little yoga.

Plie Squat work – Pax holds low squat for the following exercises:
10x Wing Flaps IC
10x High Hand Touches IC
8x Arm Circles (forward) IC
8x Arm Circles (backward) IC

Mosey to a lamp post

Merkincides – 10x Merkins at the start line, then run to a lamp post a back….there were four lamp post.

Indian run to Landry’s and line up facing the stairs…Closed!… oh well, let’s do something else.

Elevens:
10x SSH at the top, 1x Squats at the bottom… plank and wait once you flip the reps.

YHC told the Pax we would walk back to the flag.. so we did

1. Lunge walk past two lamp post
2. Recovery walk to the next
3. Duck walk to the fourth
4. Frog jump (this is how a frog walks) to the fifth.

Gathered around some flower beds to recover from our walk.

8x Dips IC
8x Dips IC
8x D…….Time was creeping up, and it started raining, so we moseyed back to the flag, where we had our usual countorama, nameorama, and prayer.

Naked Man Moleskin

Tclaps Belloq for posting today!  Looks like our Summer Series race event EH’d this one!

Btw, worst FNG naming process was held in the gloom today.  Took over 10 min.  Seems like none of us were on topic at all.  Factors that contributed:

1. Cowbell and YHC lack of movie watching…we haven’t seen Raider’s of the Lost Ark…actually, I don’t think we have seen any Indiana Jones movie.
2. A biker blurting out “Hey, is this F3??” Tclaps to Bubba for the EH.  #EHaFNGwhilenamingaFNG….that should trend.
3. Saints are on today… seems like we were looking forward to the game!

YHC arrived this morning to Amnesty complaining about his soreness from Monday and self-proclaiming BS for his own Q.  I knew at this point that we couldn’t mess around this morning.  I can’t have him self-proclaiming BS for his own Q and mocking mine.  Best to try and keep him out of breath so he can’t talk.

There was an open date on the Q sheet for this morning.  It was my intention to take it, but I didn’t want to proclaim it, for fear Tool would not show up.  I had a special double dose of his favorite exercise planned.  Unfortunately, he either caught wind of my plans or was DR.

Gave the disclaimer as Cowbell rolled in with flag #2 to make us 6 strong.  To celebrate 8/4/2016 and my obsessive compulsion for numbers and multiples…

The Thang

Warm-up COP (all IC):  SSH x 16; IW x 16; Peter Parker x 16; Squats x 16; DQ x 16; Mountain Climbers x 16

1st Dose of Quadriphilia:  Line up on levee and run down and back up always facing the lake.  AMRAP for 4 minutes.

Mosey to the foot of canal for the debut of the h8.  Run south along the east side of canal to the top of the levee, cross the street, bear crawl across median and continue running south down the west side of canal, run back across the median at the bottom of the levee and north up the levee on the east side of canal.  Bear crawl across the median again at the top and head north down the levee on the west side of canal.  Run across the median when you get to the bottom, arriving back at the starting point.  At the starting point you do a descending burp and merk pyramid starting with 8 burpees (burpee with 8 merkins, burpee with 7 merkins, burpee with 6 merkins, etc.).

The route was basically a figure 8 on Canal with bear crawls during the portion on the top of the levee and a descending burp and merk after you finish each 8.  We did AMRAP in roughly 25 minutes.  With each lap, the burp and merk pyramid started with a lower number.  In OSHA’s absence, Amnesty suggested running across the street before starting the bear crawl.

After the h8 we headed back up the levee for the 2nd dose of Quadriphilia.  The Pax were excited.  Everyone loves that exercise.

That took us to the end of the workout and we moseyed back to the flag through the swamp that is Okwata.

Moleskin

I think the h8 has potential as an Okwata PT test.  AMRAP in 40 minutes one morning and then measure ourselves again a few months later.  The Burp and Merk Pyramid is a good way to keep count of your laps.  I think 7 in 40 minutes is a good goal.  I was disappointed that Kim-Chi didn’t splash this morning.  I’ve always wanted someone to splash during one of my Qs, but I am obviously not there yet.  Kim-Chi had potential after his late night ice cream gorging, but the workout was not quite hard enough.